ecjim Member

Nobody said " Hi" yet, so I will . What are your goals?

correction - I meant What are your goals?

what at your goals?

Sounds like good advice

I take ZMA - I cannot speak as to wether it would help your husband's issues, but most people are probably deficent in zinc and magnesium. Take it in the evening, do not have anything containing calcium near the same time

here is a workout for you - https://youtu.be/JRaZLdBb3W8

I use Steel cut Irish oats 1/4 cup ans a 1 1/3 - 1 1/2 cups water, simmer & stir for 20 minutes , then turn the heat low, stir it, It will thicken up . I will add almonds, protein powder, maybe ground flax seed.

how much are you loosing at 1300 cals? maybe increase it a bit. The MFP guidelines may not be correct for you

Sure goblet squats will work.

You can follow the basic Strong Lifts protocol , just use your dumbells. If you can't add weight , add some reps, either way you are getting stronger. At that point it is no longer Strong Lifts, but something else, but it will work. Look at what the previous poster Asia is doing - that looks pretty good. I would cange…

It is supposed to read 1 gm protien per lb of body weight per day

While you have the time now, google these exercises - goblet squat - dumbell clean and press, overhead press, one arm row, dumbell bench or floor press, deadlift , Romanian deadlift (keep soft knees on this one), tricep extention & curl. Find some videos on how to do them -- have fun

Coffee - I don't want to run out of coffee

- small town central Fla

Starting Strength or Strong Curvers are both good programs to start with. With this virus you may have to improvise at home, if you have some weights, follow one of those, if you don't you can start with push ups, pull ups , lunges . you should only need 2-300 extra cals per day. I wouls say 1 gram protien per day maybe a…

or turtles in the pond?

You are welcome - You may also want to look Bret Contretas -The Strong Curves program

After losing 170 lbs, you should be able to get rid of that 50 OK

You are 5 ft tall and 90 lbs - that is thin , you can afford to put on some weight. I would start lifting weights and eat more. Set your weight gain on MFP for 1 lb per week . Start Strong Lifts or Stromg Curves and follow it. Be sure you eat sufficent protien.

Happy Squater gave you good advice - when you increace the cals , just bump it 2-300 cals per day, stay there 2 weeks - 1 month , then repeat as needed, you will be better off with a slow increase and slow weight gain.

You can up your cals 2-300 per day for a couple weeks to 1 month and see what the scale does. repeat untill you are gaining a little, maybe 2-3 lbs per month

I agree with the other posters that you are on the right track. - A couple coments though - At 108 lbs you may not want to stay at a deficit - maybe eat at maintenace + 1 protien shake - just a nick over

Hi ecjim, thank you, I am. I am doing the same workout plan I did as before. Just not as intensely yet.[/quote] Good - start easy and ramp it up as you get stronger. What program are you doing ?

You look good at 135 - when you get back there you can decide what you want to do. Are you lifting weights as you cut?

Find a full body weight training program that focuses on the large compound lifts like squat , deadlift, press, benchpress. Strong Lifts is a good place to start. Alan Thrall and Mark Rippetoe are good choicies for you tube videos to help you learn how to do the lifts. Don't go too crazy with eating too much - Sardelsa…

There is some good advice given - a proper lifting program would focus on the major compound lifts - Squat, deadlift, press , pull/row. a full body program 3 X per week is ideal - Something like Starting Strength As a previous poster mentioned, Alan Thrall and Mark Rippetoe are good choicies for you tube videos

Your answer makes sense to me

Protein is very important -you may want to increase your intake a bit. It is possible to build muscle while on a calorie deficit, but it's more difficult. If you keep lifting heavy while dieting & keep protein intake up, you will have the best chance of keeping your muscle & your glutes. It may help to cycle carbs - less…

embrace the sorness

I have a similar problem with my left ankle -There is old damage there. I broke it too many times. It hurts after squats & I limp sometimes. I'm looking into getting it fixed.