tomcornhole Member

Can't lose 5 lbs of fat in a day. Can't gain 5 lbs of fat in a day either. You can gain or lose 5 lbs in a day, though. You'll probably gain it back. Relax and enjoy the ride. Below is nearly 2 years worth of daily weigh ins (minus the gap in the middle). How many 5 lbs swings can you find?

Compliment, just not well stated. This is my favorite compliment I have ever read and I want to say it to all the overweight folks working hard:

Let us know what you discover. SS nailed it. You have to get to parallel even if that means butt wink. ATG is great if you can maintain a straight back and good form.

Watch this: https://www.youtube.com/watch?v=O3S5nrh9OF0&feature=em-subs_digest-vrecs

Straighten your back and get off your toes and that's how low you can go.

Deleted. Wrong thread.

1900 = BMR of 19 year old male, 160 lbs, 5' 10" 1000 = BMR of 70 year old female, 110 lbs, 5' 4" Does that answer your question?

PR's are 1100. I did 1035 this week. Meet PR is 980. 370 squat 250 bench 380 DL

^^^Perplecto The reason you align your toes with your upper leg at the bottom of a squat is to maximize mechanical advantage. Has nothing to do with comfort. Any other position is not optimum.

DL form check please. 1x355 (warmup for 480 PR) https://www.youtube.com/edit?o=U&video_id=kIBDuc0DNWI 1x480 PR https://www.youtube.com/watch?v=q4CNU9I_ueo&feature=youtu.be Then I went crazy and did 5x330 and 3x370 after the PR. This is the 3x370 https://www.youtube.com/watch?v=os2gSLLccak Those last 3 were tough. Thanks,…

Your toes should follow a line drawn from your hip joint to your knee at the bottom squat position. So the only time your feet should possibly point straight ahead is if you have your feet together. when you squat, which you don't, so don't point your toes straight ahead. As your stance gets wider, the angle your toes…

Achieving a BF% is an ambiguous goal and is probably one of the most frustrating endeavors I have ever undertaken. I chased 10% BF (and abs) from 254 lbs to 178 lbs and ended up at 12% looking like a POW. The only thing that stopped me from going lower was my boss told me I looked like *kitten*. So I stopped losing weight…

You may want to consider some type of cardio training to supplement your strength training. HIIT would be perfect. That will help with the out of breath part. I would not rest longer. I would also try an alternate to holding your breath. I find it works better to take a deep breath at the start of a lift, hold it until I…

Rest does not mean sit on your *kitten*. I do mobility work on the parts of my body that I am not lifting. For example, on leg days, I am working on my shoulder mobility exercises. Chest day = hip mobility. And I am always jumping rope, box jumping, walking lunges or bashing on a punching bag (that's my favorite).…

caloric deficit + weight training is probably the ideal fat loss program. Caloric deficit to lose weight, strength training to ensure most/all of that weight loss is fat. You can add cardio if you want to increase your food intake while maintaining a reasonable caloric deficit. Makes a well rounded health regimen, IMHO.…

I started C25K yesterday morning. Ran 5k in 33:20, so I guess I'm done. Was really just curious if all that powerlifting kept me in good cardio shape. Yup. I haven't run more than 5 minutes in the last 10 years.

My rack is old and gnarly and well used. The guy before me was squatting 600+ in it. I have done 565 lbs rack pulls in it. I beat the crap out of it. It hasn't broken and every time I drool over a Rogue I can't justify the extra cost. I would like to have the 1" spacing for bench press, but that's all I wish I had.

Craigslist is your friend for power racks and weights. I got a power rack, 310 lbs of plates, nice barbell and bench for $450. Still using it and can't find a reason to replace it. I have ogled the Rogue racks (they are just up the road from me) but can't find a good reason to replace what I have. It's just iron. As for…

I normally don't do 700+ cal / day exercise, but this was an experiment in low net calories and I didn't feel like eating less so I exercised more. I agree with you on reducing overall workload in a cut. I drop most accessory work on my lifts and just do the big 4 + some pull ups and back work. Helps reduce the repair…

Scooby says it's 2900. But with 700+ cal / day exercise, Scooby would say it's closer to 3300. But I have data that show it's anywhere between 2700 and 3300. Coming off a cut, I can maintain at 3300 for a few weeks. After a few weeks at maint, I have to throttle back to 2700-2900. I can get away with a week @ 3000 and not…

I throw in a shrug after I do the clc raise.

Okay, first off congratulations. 232 to 178 is amazing, awesome and spectacular. 3 lbs / week is a very, very, super, incredibly fast pace to lose weight and cannot / should not be sustained to you goal weight. Now that you are leaner, I would adjust your target loss to 1.0 to 1.5 lbs / week. That would mean a deficit of…

I agree with 5/3/1 plus BBB. 5/3/1 takes care of the strength side, BBB takes care of the mass side. But you better be willing to eat a metric *kitten* load of calories to fuel the growth. Without the right diet, BBB is just a lesson in fatigue and burnout.

The majority of all human beings cannot lose wight and add muscle at the same time. You want to lift while losing weight to make sure you only lose fat. That way when you get to your target weight you won't look like a POW.

Stop dieting. If you are at target weight and are still dieting, then you will fail. I can't imagine the mental anguish of having to diet for the rest of my life. If you have taken the time to figure out how your body and mind work as it relates to food and exercise, then it will no longer be a diet and will just be. This…

^ That's what I use. They will snag a tad so it may take a pound or two off your 1RM. And I've got the Rehband blue knee sleeves. And the Rehband compression pants and shirt. I like everything nice and toasty on DL day.

Good to Go. Tired is not overtrained. Sore is not overtrained. Consistently decreasing performance over time is overtraining. I have tried to overtrain and got there once with weightlifting. I did an entire month of 5/3/1 in 10 days (no rest days, no reload days). That's a lot of lifting and I was dead at the end. And then…

I use this stuff at public gyms: Amazon has it for $12: http://www.amazon.com/Mammut-Liquid-Chalk-Climbing-Neutral/dp/B004N5MOWK Works well and never had anyone say anything.

I just finished a 12 week experiment of staggering 5/3/1. I had squats and bench synced and then DL and OHP synced. Then I staggered it so I was a week apart. Then I got all confused and could not figure out how to deload with the stagger and my head exploded. So I gave up and I'm back to the program. Didn't see any real…

I warm up with the belt on but loose. It helps keep the lower back warm. As for the belt helping, I know it helps me squat more. I think it helps me DL more. It doesn't do anything for my bench although I do wear it for 1RM work to keep from pulling whatever those muscles are under your love handles. Who would've thought…