Walter__ Member

Eat less.

I rest

I'd focus on compound lifts in the lower rep ranges for strength development. Sounds like your trainer has you doing overhead pressing and deadlifts, which is a step in the right direction. I'd make sure to include some benching in there as well. Maybe throw in some chin-ups once you get accustomed to the workload.

Go ahead and use an empty bar to start. There's nothing wrong with that. But don't use an EZ Curl bar for your compound lifts. You need a straight bar. Also you need to decide if you're going to be doing high bar or low bar squats. They are both squats but are executed completely different. There's no risk to your neck…

I just do what I enjoy. Easier to stick to something when you actually like doing it.

Lighten up. You're going to drive yourself crazy if you try to hit everything 100% spot on. A few grams over or under isn't a big deal.

Hip mobility work, squats, OHP, and rows.

Try prioritizing it. Make it your first exercise. You might also try working in a lower rep range.

Most likely all you're going to get is a cookie-cutter diet. A meal plan that tells you eat X meals a day, consisting of X quantity of X food, is going to do you no good if you never understand why you're actually losing weight on that diet. Once you're done with it, you'll probably gain everything back. You never learned…

Speaking from someone who's been over 30%... Getting down to 20% is a walk in the park. When you're really overweight (and trust me at 30% you're still REALLY overweight), the fat just melts off. I don't know what "extreme" measures you're talking about. All I did was watch my diet (2000-2200 cals daily) and lift 3x a…

^^^^^^^^ This.

99% chance you're eating too much

It's definitely doable.

Four months of rest sounds like it's been long enough. I'd go find another doctor for a second opinion. How'd you end up injuring it? By the way in case you haven't yet, you may want to try a powerlifting-style bench press where you rest the weight on your traps and your shoulder blades are pulled together tight. It puts A…

I do IIFYM and cheat days. Cheat days to me are about not having to log anything at all and not having any calorie limits. Have to limit it though. One cheat day might set you back a whole week so I only do it after a big milestone. Usually either every 5lbs or 1month.

Those are pretty dumb recommendations. Studies have shown time and time again that people don't need anywhere near the amount of protein that they think they do in order to maintain muscle mass. Elite endurance athletes have been able to maintain lean body mass on .8g protein/lb body weight (and elite bodybuilders even…

Check out Slickdeals.net if you're looking for good prices. Protein powder deals pop up on a semiregular basis. Just keep in mind..it probably works best if you don't have a brand preference or don't immediately need the protein simply because there's no telling when a deal might pop up or for what brand. Could be…

I agree with everyone recommending full body if you can only lift twice a week. Depends on if you're recovering well enough. Honestly you just have to feel it out for yourself and see what you can handle. If you aren't recovering enough then you'll need to eat more (which you may be reluctant to do), or you might need to…

Go with full body if you can only do twice a week.

Take a break for a little while. Maybe eat at maintenance for a few weeks until you feel ready to tackle those last 10lbs again.

I'd rather weigh things raw. Cooked weight can vary so much depending on cooking method and doneness. If I make a big batch of something, I'd calculate it all raw then just portion it all out. So if I made a batch of something and it took me 3 days to finish.. I'd just portion the total raw calorie count it into thirds…

Fork-downs.

That doesn't make much sense to be honest. There's no need to alternate between 40 and 25 on each set. It's one thing if you can't complete your set at a higher weight (40) so you are forced to drop down to a lower one (25) and continue there. But what you're doing.. purposely going up (40), down (25), then up to 40 and…

Never understood the need to pay a personal trainer to give you a routine when there are so many excellent routines online for free that have been tried and proven. I do think a PT is a good investment if they teach you good form on your lifts. Once you know the basics, you can move ahead on your own.

Hard to go wrong with grilled chicken and veggies > pizza if you're trying to cut back on calories.

Because the typical fat person doesn't eat the types of foods you mentioned in moderation. That's how they got fat in the first place. They can exercise 6 days a week and still be eating way in excess of their TDEE.

You're starting off on the wrong foot here if you're afraid of eating oats and fruit. I'd recommend you take the time to learn how weight gain/loss actually happens so that you understand what it takes to reach your weight goals.

I have 12lb to go. After that: Going to the pizza buffet Going to the chinese buffet Going to the indian buffet Going to eat a dozen donuts

It's not for everyone. I do it because I personally feel much better when my fats are high during a diet. So I'd rather eat less carbs in order to be able to eat more fats. Then I'll just do a refeed every once in a while when the carb cravings are physically and mentally getting to me. Do what works for you.

Protein powder itself does not promote weight loss or weight gain. Do not think because you're throwing a few scoops of whey into your shake you are going to drop a few pounds. Weight loss requires being in a calorie deficit.