_benjammin Member

Didn't realize you were looking for paleo options. Still, I thought paleo had a number of meanings, I'm sure there are homemade paleo swedish fish on pinterest. lol

Gummy worms and Swedish fish, and various chocolates if I've got fats to spare.

I wouldn't set any specific weight lifting goals. Just get leaner and stronger. Follow your program, especially the deloads. I (like many I'm afraid) have learned to take a deload per program recommendations rather than when you "think" you need to. If you deload when you think you need to, you probably should have…

Nice @Carlos_421 @Jcerillo70 you will inevitable struggle mentally and physically if you cut too aggressively. You may be ok with fats as low as 60-65g fat (but no lower in total calories, maybe more carbs or protein if you prefer) but I would start with what Carlos recommended, possibly starting with even more calories.

Re: Shoes I squat barefoot at home but also go to gyms and have to wear shoes. I got generic Chuck's from Walmart. Some great squatters wear the cheapest shoes (eg. Greg Nuckols and Chad Wesley Smith). Yep, I'm like a great squatter. ;-) lol

You need more calories, fats and carbs.

You'll lose more muscle than fat.

First, I think you could afford to eat more calories. I'm only 5'10" and cut from ~165 to ~155lbs over 8 weeks at 2000 calories, no cardio, less than 10K steps a day and 3 strength workouts. That being said, the link provided is perfect. And here's good fat loss info:…

Be wary of HR monitors, fitbit is getting sued. "Heart Rate Trackers are effectively worthless as heart rate monitoring devices" http://www.cnet.com/news/fitbit-hit-with-class-action-lawsuit-claiming-its-heart-rate-monitors-are-inaccurate/

If your routine is consistent, I agree. I got one because my routine is far from consistent. My Misfit helps me know about how much more I can/should eat, whether trying to gain, lose or maintain. For example, one week I'll work 8-5 in an office, walk the dog, and workout 3 times (which I now know is an average 6-8K…

Depth is a bit shallow but the biggest thing I see is your bar path. Path should be straight up and down, not sure what to suggest for help with that though. Flat shoes and slightly different foot position may help. Maybe when starting your decent think about sitting back and then when coming up think up trying to get your…

Brett Contreras (The Glute Guy) has a progression list of lower body exercises (see link, pages 8 & 9) that all start with body weight. That'd be a good place to start. http://bretcontreras.com/wp-content/uploads/List-of-Progressions.pdf

Took a quick peek at your diary, just curious, why are you tracking sat fat and not total fat? Also, if you care to share, how tall are you and how much do you weigh (or how much do you want to lose)?

The biggest key to your success will be finding something you enjoy, at least til you get bored, then finding something else, just keep at it. Here's an easy at home routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

link: http://health.usnews.com/best-diet/best-overall-diets

^And there are a bunch of varieties:

FTFY And regarding oatmeal, I've got friends that use protein powder mixed in to make it more satiating.

To reiterate the diaphragmatic/belly breathing, when you take a deep breath your belly should extend, your chest and shoulders should Not. I see a lot of people take a deep breath, their chest comes up and belly goes in. I do wear a belt and what's kinda weird is when I do the breathing correctly, I actually feel pressure…

Looks like you might not be eating enough fat.

At your current weight you can afford to eat more and lose. say someone wants to lose fat. A reasonable reduction for a moderate deficit diet might be 20% below maintenance which is ... ~11-13 cal/lb. http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html/ More protein (along with…

Practice/learn diaphragmatic breathing. https://my.clevelandclinic.org/health/diseases_conditions/hic_Understanding_COPD/hic_Pulmonary_Rehabilitation_Is_it_for_You/hic_Diaphragmatic_Breathing https://www.youtube.com/watch?v=kgTL5G1ibIo

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

As long as you need, could be a minute, maybe 5 minutes. I've never felt the need to rest more than 5 minutes. For my main lifts (Bench, Squat, Deadlift) I usually rest about 1 minute (or less) between warm-up sets, then 2-4 minutes for my top working sets.

Amy Winehouse

Daily, tracked in a spreadsheet with 7-day rolling averages. I only make calorie adjustments if the 7-day averages are going the wrong way after a few weeks.

You can log strength training in the cardio section. Whether you eat back exercise calories or calculate/estimate your Total Daily Energy Expenditure (including exercise calories) and don't eat exercise calories is personal preference.

I don't want to cut next summer so I'll be doing a slow bulk, ~1 pound a month for the next 14-16 months. Full body DUP programming 3x week.

Damn that's a lot of DL volume.

I'll add, while I don't feel I really need a coach since I've lost weight, maintained, re-habbed shoulder surgery, gotten stronger, and don't really have any definite goals, having Patrick is invaluable. The communication with Patrick and interaction with other clients is enjoyable and motivational. So, even if you think…

Specifically, this: