andylllI Member

I started my pull up journey last summer (July 2014). I had a goal to do one unassisted pull up (no kipping) by xmas. And I was able to do 2 - wide grip strict. Here's what helped: Lat pulls/ shrugs. Basically from a dead hang do te first 10-15 degrees of motion of the pull up focusing on your lats. You can also loop a…

I'm glad things are getting better and you are getting more sleep. I love incorporating my toddler's weight into body weight exercises and he thinks its fun too. I put him on my back for pushups, on my hips for glute bridges and carry him/ put him on my shoulders for squats and lunges, hold him to my chest during…

Dec 2013 - now. Yep. A year.

This is what works for me: drinking a lot of water, herbal tea, coffee. Playing a pind with protein/ fat/ carb ratios (40-30-30 works best for me). Stacking my calories for those times of day when I have less emotional reserve - for example I eat less yen distracted at work to save calories for dinner/ nighttime snacking.…

How fresh post-op are you? Have you talked to your surgeon about being in a caloric deficit while healing? There is new research about how important feeding is for healing and recovery...things like wound infection and dehiscence for example. If your surgery was extensive and you haven't discussed your diet with your…

I'm following strong curves too but it's a three workout a week full body program hitting the glutes every workout. It appears from your post that you are doing an upper and lower split? Can you lets the group know in detail what you are doing and how long you have been doing it? I agree with a bit more food. I've been…

I like avocado on toast. It gives you a fatty mouth feel because it's fatty but it also gives you micronutrients for your 30-50 calories. Green toast is not everyones cup of tea in the am tho and it's more expensive than butter (at least in my neck of the woods).

Haha I heard this was true for kale and Swiss chard but not spinach. But I thought dark leafy greens were supposed to cure all human ills...or is that so 2012 now?

There are exercise programs for people with copd....kind of like Healthy heart/ cardiac rehab for people who have heart disease. Can your doc refer you to one of those? It might even be covered. The healthy heart people do supervised cardio and weight training. I'm my sure what the lung rehab group does. The American lung…

I feel you. Good for you for persevering. I am trying to get the last five pounds off, drop 1-2% points of body fat and it's miserable. I'm hungry ally's e time too and my diet isn't this myhical MFP beast of moderation and treats. At least not if I want to functional in a deficit. It's dinners of Turkey fillet and…

OP I feel you. I'm close to my goal weight too and the deficit I can sustain is only 1-200 cal a day. that means I lose a little over ONE POUND A MONTH. And I'm hungry almost all of the time, except for maybe the first hour after a meal. Changes are so slow and so subtle that getting into the mindset of "it's only 500 cal,…

http://sogc.org/publications/healthy-eating-exercise-and-weight-gain-beforeand-duringpregnancy/ http://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Weight-Gain-During-Pregnancy guidelines from the canadian OB society and american OB society. Generally the higher the BMI the…

140 lb, 35, 27, 36. sz 4/27 jeans. My deficit is about 1-200 cal a day for a very slow rate of loss (recently 4 lbs in 3 mo) which is all I can handle without being hangry. 3-4 hrs a week of weight training, 1.5 hrs of LISS, 1-2 20 min sessions of HIIT per week.

squats, split squats especially, lunges. Skiing is very quad heavy, esp if your technique is not on point and you lean back a lot.

Can we talk about this stubborn fat solution a little bit? I'm a mom and although I am reasonably lean (5'7", 140 lb, 20% bf by caliper method), my fat isn't sitting evenly and it makes me sad. Most of it is on my lower abdomen like a little pillow. It's pouchy and while some of that is loose skin it's mostly pudge. And…

I provide the food and let the kids control the portions. Mine are 1 + 3. Sometimes I will cook different protein for myself while keeping it in the same food "family" for example, salmon for the kids, sole for me. Or I'll roast a chicken and give them the thighs and drumsticks and my husband and I will eat the breast. I…

Okay but don't they realize there is SO little point looking good naked if performance is missing. (someone is going to flag this as inappropriate aren't they?)

Well and that's where I got completely bogged down. The physique info is just so accessible.

Wow. Clearly I need to better educate myself on exercise physiology. Goes off to read....thanks so much!

Ok one more question, when you are doing 45-90 min at a heart rate of 145ish, which based on your profile age is about 70-75% of theoretical max, do you feel like you are doing anything? Because I don't. I could do that for several hours before feeling it esp if we are talking about walking with a load or jogging. I tend…

Stroutman Thanks for your advice. I'll carry on with my balanced lifting routine but it seems like I need more cardiac output training as you put it. Means more food probably which is going to be several kinds of awesome.

Am I strong? Loaded question. I have been wt training with progressive overload for 6 months. I am 140#. Yesterday I benched 80# for 8. I can do full back squats with 115#. DL isn't much better than that bc I am worried about my form and working on it. I can do two strict pull-ups in a row. So, not bad but I wouldn't call…

I've done some investigating since asking this confusing question. And I can distill it to this - how can you modify heavy compound weightlifting sets to maximize training power endurance. And by power endurance I mean anaerobic endurance I think. I think that is the more correct term.

At least someone did

I had bacon today. But I only worked out for an hour so I didn't have the eggs...

sorry meant TDEE -15%

I think you know what you need to do. Cut the wine and the cheese. Maybe a little, maybe a lot, maybe to zero depending on how much practice you need with moderation. I always weigh the cheese too. I'm a big logging cheater. I only weigh stuff that is really calorie dense but if I wasn't making progress I would weigh…

oh but keep in mind those are 1 rep maximums. Have you ever tried to find your IRM? I haven't. But I used this calculator (http://www.exrx.net/Calculators/OneRepMax.html) and based on what I can do right now, the numbers in that chart given by I_will_end_you seem worked for me. Cool. It's good to have confirmation that I"m…

I found this super helpful: http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/ Explains rep ranges, weekly rep targets per muscle group and how to balance your routine. It's not too hard to read, a little campy for my taste but it really helped me figure out some basic programming. The only thing…

that was awesome. I'd maybe add in a note that HRM are very inaccurate for caloric burn as well unless you are only using them for steady state cardio. And an arrow from "i am logging accurately" to "well, actually, you probably aren't."