_benjammin Member

Congrats! Great work, far from normal.

A slower gain is likely to result in more muscle.

Faster is rarely smarter or better.

1. Noon to 8pm 2. Yes. I also drink Diet Soda and coffee before noon.

Your A workout looks light on legs. Since it sounds like time is the main issue, have you considered tri-supersets (legs, push, pull, rest, repeat)? Are you programming some type of progression? Maybe adding sets or reps where a weight increase may be too much.

Anxiously watching in Carolina Beach/Wilmington, NC.

Check out the Recomposition: Maintaining weight while losing fat thread. There's any number of training routines, just need to find something you like and incorporate progressive loading.

"Those are my goals too.i think it would be accurate to say that i want the strength and body of a gymnast--bodyweight strong without having too much mass --as i am naturally small anyway. I dont think you can use weights for that correct?" No. Weight training will help you reach your strength and aesthetic goals. You only…

I think I would squat more often in 80% range being sure to hit depth comfortably and pause squat below depth with a weight I could do 3-5 reps at RPE 8.

Try hanging leg raises instead of the chair. If you still have hip clicking, try them with your legs crossed Indian style (opens up your hips). I started squatting 3x a week about 3 years (@40 years old). My knees have bothered me since youth. I got SBD knee sleeves and love them. Knees have never felt better, granted, I…

Also, I wouldn't focus on a specific weight goal. You may want to considering eating maintenance calories and recomping. http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Pictures and tape measure are the easiest and cheapest.

Not enough to worry about.

Misfit http://misfit.com/products/shine2-swimmer-edition

Brad Schoenfeld http://www.lookgreatnaked.com Bret Contreras https://bretcontreras.com

I think a lot of people are jealous of your good Squat form.

^Exactly. I train 3 days a week, squat 3 times a week.

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Squat 3x week, Sumo Deadlift 2x week, Romanian deadlift once a week. I mix up accessories, including glute bridges, standing and seated calves, rear foot elevated split squats, front squats, standing cable leg extensions, and not often enough I go to a gym with a glute ham developer.

Forgot to mention, I put a piece of foil to catch drippings on the oven rack below the rack the potatoe is on.

What's a "good amount of protein"? Do you have an off season?

Spritzed with oil and lightly salted, baked with a potatoe nail. Or poked with a fork and microwaved if I'm rushed.

You forgot a big part of the equation, calories out. Unless you eat the exact same foods (not just same calorie) and move throughout each day exactly the same, it's just a guess. My 5 week weight estimate has never been accurate.

Don't worry about knees over toes when squatting. That's an old myth that won't seem to die.

Have you committed any time to trying a glute routine? I thought I had *kitten* genetics just like the flat *kitten* women in my family but after over a year of glute bridges, rear foot elevated split squats and donkey kicks my mom and sister are jealous.

@tiffanylacourse I wasn't clear, initial 12 weeks were free when he was just starting out, I've been paying him monthly for about 1.5 years. Thanks for the kind words Tif.

https://bretcontreras.com ^all your booty making answers

Thanks SS and MC33.

1st PL meet yesterday. BW: 162.6 Squat: 270-290-305 (PR) Bench:200-220-240 (PR) Deadlifts: 360-380-400(PR) 9/9 with all green (white) light and PR's on all final attempts. Vids of final attempts: https://youtu.be/D80FybzrtQk https://youtu.be/NlnDG5aGA3M https://youtu.be/5W-OK1-UcOg

The only "boost" is to the person's bank account you're buying them from.