ecjim Member

I love Country music - I'm more the Merle Haggard, Waylon, Johnny Cash, Hank Sr. & Jr. & III school

Don't let it concern you - just get back on track . Those 4 days probably resulted in a couple lbs weight gain . 4 days +1500 cal = 6000 cals , 3500 cals = 1lb weight gain. The scale might show more with water weight. What was your trigger? Why did you start binging?

Control your weight with your calorie intake . Lift weights to help insure you loose fat & keep your muscle

I have a question about your exercise selection, you listed a lot of lower body exercises . How are you putting them together? Do you have a plan?

Sounds like you're the right track - Keep it up

The change will come slowly - The muscle building is slow, The Strong Lifts is a good beginner program, I would run it for a while. You will be squatting 3X per week - keep working on adding weight as often as possible. After 3-4 months look at Strong Curves by Bret Contreras It's more glute focused. By then you should be…

I'm sure you are gaining muscle - What lifting program are you following? You will get more bang for your buck if it focuses on compound lifts - Squats are #1 also over head pressing, rows , bench , Deadlift, chins . Increase the weight or the # of reps as often as possible I'm going to edit this - You said you are more…

Don't worry about the body fat scale - as others have said , it's not accurate. 4'11' and 110 lbs - sounds good to me. Maybe you have a couple extra lbs of fat, but I wouldn't worry about it. Keep up with what you are doing, Strong Lifts is a good beginners program -You are making good progress - roll with it and reassess…

If you are using a good training program , and looking to build muscle. Shoot for 1 gm of protein per lb of body weight - assuming you are not obese. Eat this over multiple meals through the day. More won't hurt , but not needed. You also need carbs , fats, & veggies. What weight training program are you running ?

It takes time - In 6 weeks, if you did everything right a 1 lb muscle gain would be a lot. That's for your whole body. If you were following an intelligent training program, you gained some muscle, I think in your other thread you said you were getting 120 or 130 gms of protein - that's fine. set your cals for maybe 2 lb…

Some cardio. like walking on your off days, will help , pushing a prowler or a sled if you have access to one. You can cycle your carbs- have the bulk of your carbs around your weight training time. Rest days can be lower carb. Continue until you get too fluffy, then cut.

Baby steps - Get some veggies and have some with your supper - a big bag of frozen veggies is convenient. You can keep a bag of apples in the refrig for a snack . Limit soda and fruit juice. Eat a piece of fruit instead of drinking the juice. Go for a walk

Thanks - I am actually striding ... sort of. You can get some dumbbells & do some exercises while seated, overhead press, curls, floorpress, maybe a single arm row if you can work it out with your leg. Go to You Tube for some videos. You can get a pull up bar to fit it the door frame , they don't cost much

You can start with small steps - eat less sweets, cake, empty cals etc - eat more veggies - go for a walk

Another option - drop the weight down to 60 lbs or maybe 55 do your 5x5 but do more reps , when you get to 8, 10 , increase the weight & go back to 5x5 and repeat. I use a similar progression - easier on my joints. If you can get your 5 reps up to 8 or 10 , that means you have gotten stronger

I have had multiple broken bones in the past, and now I'm recovering from an ankle fusion surgery. My background is more weight training & martial arts. The best advice I can give is ease back into it, it will hurt, a dull ache is normal , a sharp pain is not. With my ankle I can walk with the ortho boot brace, so I walk…

How many cals in the one meal ?

A split like that is more for an advanced lifter. Most would be better of with a full body program , or something like an upper body / lower split. That way you are hitting the muscles 2-3 X per week

Yes - eat 'em up

Are you looking for a split? -a leg day, a chest day, arm day etc? As a beginning lifter you would be better served with a full body program. You might want to look at Strong Curves, Starting Strength, or a 531 program , maybe 531 for beginners.

I'd go with your coach's plan - you are paying for it. Monitor your weight for a time , you may have to adjust the calories up or down. If you have to adjust cals down , I would cut carbs rather that protein or fat. What is you weight now?

Now that is a supper !

Hi Dazzle - I had ankle surgery a month age and am on crutches. I am doing some upper body - pull ups , press & curls + hopping around on crutches .

also potatoes , rice, peanut butter sandwiches, & whole milk

brussell sprouts & turnips - yea that is 2

It won't matter how you log it, either change the day at midnight or by your sleep schedule. Just be consistant with it and it will work out the same

Micro plates will work - another option is to increase the reps instead of increasing the weight - when you you get the reps up to maybe 10 , increase the weight and drop the reps to 5 and repeat.

It's addictive -

Krispy Kreme - The lady knows good donuts

I ate I ate ice cream too - as often as possible