_benjammin Member

Team No Cardio here.

Homemade rack/cage. Permanent "safeties" just right for bench and a few inches below squatting below parallel. Since shoulder surgery last Dec. I added attachments for shoulder rehab band work. Safeties in effect: https://www.youtube.com/watch?v=kd28kXgGi5U lol

Boca, Quorn, and MorningStar brands have a number of "fake" meat products (mostly soy stuff) high in protein. I eat all the meats and also love veggie and vegan products.

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

https://www.youtube.com/watch?v=0UxXPgBSkds

https://www.youtube.com/watch?v=zoZWgTrZLd8

https://www.youtube.com/watch?v=LLwiGkywKN4&list=PL3fB03J6Xve_N5GKIBA84QC0UszAlSc-M

^Yep, all good. A whole body routine 3x week is your "best bang for your buck". Follow a tried and true routine to the "T". Video your form and don't worry about how easy or light the workouts seem initially, get your form right.

What type of equipment do you have access to? Gym membership or are you wanting to do something at home? If at home, equipment or bodyweight routine?

Get your protein minimum and stay within your calorie goal with all the almonds you desire.

Just eat more, carbs or fats, your preference. I prefer and perform better with carbs.

Protein looks ok. I world strength train and eat less than 100g fat, more carbs and calories. I'll bet you can maintain/recomp at 2500+calories.

I'm healthy and sometimes weekly average over 5k a day. Day after a 7k day my wedding band might be tighter but no worries here. Annual checkup all good.

Diet and strength

Not this.

caffeine and sugary carbs

All push no pull on Tues, all pull no push on Thurs. I wouldn't recommend that. An upper/lower split should have push and pull on the same day, especially for a novice. For a new lifter, I'd recommend full body 2 or 3x a week.

Not all protein powders are created equal. % protein analytical results: https://www.reddit.com/r/Fitness/comments/1qgww1/tested_top_50_protein_supplements/ Heavy metals article/discussion: http://www.theguardian.com/sustainable-business/2015/aug/18/soylent-fda-heavy-metals-silicon-valley-as-you-sow

There are no 21 day fixes.

I highly recommend upping your protein (and total calories in general) and start consistently strength training in an effort to preserve your muscle.

https://www.uber.com/

I've seen fat recommendations as low as 0.3 to 0.35 g. No way I could workout out without some carbs...or caffeine.

^This Primarily, ~50 grams-75 grams of fat with more carbs.

Congrats on your loss. The only rule of thumb to preserve LBM is take it slow, eat plenty of protein ("plenty" has a few definitions) and follow a "tried and true" progressive overload routine with appropriate recovery and deloads.

I successfully avoided the camera @ 194 lbs. Since then (including shoulder surgery Dec 2014):

9 Months Post Op: I was cleared for barbell training (except for OHP) back in April and training has been going great. Dr. recommended I also stay away from chin/pull-ups. I've gotten comfortable doing high bar squat and recently attempted some low bar but will stick with high bar for awhile longer. I'm on a slow bench and…

Nicotine

What the hell is a "proper 6 pack"? Ab genetics will determine what they look like, not what you drink. Drinking nearly every night and drinking excessively (~10oz of booze) once or twice a week and I was fine with the result.

While the part I but in bold is true, that won't prohibit you from losing weight.

Kefir