34blast Member

90% of squats and dead lifts done at the gym are way wrong. I have seen trainers teach 1/2 and 1/4 squats. I find it best to just ignore them. If someone is interested in proper form, I reference them to Rippetoe. I can't tell you how many back rounded and bounced dead lifts I see daily. Bouncing bench press so hard off…

I find this typical at most big gyms. Let's be honest, the personnel trainers and globo gyms are in it to make money. Many globo gyms have pre made templates they want the trainers to use on people based on what they want. If you educate yourself, you can build your own plan and be much better off. Many many moons ago…

I play soccer. I found hills and intervals to be invaluable with weight training. So I run with intervals all the time except when running long distance with friends. I typically run up to 2 minutes at 9 mph, my back off is 6 mph. I do this on the treadmill and outside. I do get some strange stares in the gym sometimes.…

If possible try to run 1 day per week outside, it will feel different and the treadmill will be a good supplement. I mostly treadmill run, but try to have 1 outside run per week on a hilly and curvy trail. If you have to run outside after only running treadmill, you will get very sore and probably run slower. I find…

I typically have a healthy salad and green beans. I'm not too big of a fan of asparagus, but its healthy and a good suggestion.

Second this, you need a good 15 - 20 pounds of muscle

I love to read through these success stories. I have to stay this is one of the most inspiring because of what you did for your health and not just vanity. Very impressive and inspiring, keep up the great work.

I don't bash it at all, but its not the end all be all. If you eat fewer calories than your body consumes you will lose weight. However, if you want to be as healthy as possible you should be paying attention to Macro Nutrients and Micro Nutrients. If you only eat Twinkies, are you going to get enough protein, healthy…

There is no easy answers with alot of conflicting studies. In one corner there are registered dieticians who recommend 1 gram of protein per kg of body weight for elite athletes For normal women 50 g, for normal men 63g 10 - 15% of total calories In the other corner there is the supplement pushers and broscience folks 2…

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat The link above is a good start

I weigh once per week on Thursday nights before dinner. I have body fat scales so I want the exact same conditions each weigh in. I figure once per week is enough and builds up a little bit of excitement to see the numbers (weight, hydration level, body fat %). After that, I do my measurements and put them all in a…

You can lose weight doing any type of exercise if you have a caloric deficit. I use it once or twice a week when my legs are shot from running or squats. The key like any cardio exercise is to monitor you heart rate. I find it extremely more difficult to get my heart rate as high on an elliptical as running. To get your…

I don't lie because it only hurts me. I try to log everything as accurately as possible. If there is some doubt, I'm more likely to overestimate. Some people with public diaries may lie to avoid ridicule. I know some people on here open up their diaries to their personal trainers to view. It only hurts them, but this might…

You can feel very lethargic when you have used alot of your glycogen stores. If you do a super hard cardio at a high heart rate for a long time, you will feel this way. It will fix itself in a couple of hours. Like other posters say, you can try changing your eating before and maybe something afterwards and your overall…

This is probably bad, but I have been doing the 8 hour eating window lunch (1 - 4 PM) ~600 Dinner (~8 PM) ~1000 If I need more calories, typically a protein shake with 1% milk and sometimes orange juice. I typically never feel hungry.

really? There are over 80 references in this article, I'm sure most can find more with a simple Google search http://articles.elitefts.com/training-articles/women-running-into-trouble/ Everyone has different goals and what they want to achieve. If you like running then run, I do, but not while attempting to add muscle /…

OP, I suggest you peruse the web and look at images of elite sprinters versus elite distance runners(especially women) . The 2 things are totally different and produce a much different body. Most studies show that too much long slow distance produces the opposite effect you want from bodybuilding or strength training.

This is the best advice, I usually do the chicken tikka plus some type of veggies, occasionally the tandoori chicken.

I started at 2lbs per week by goals, but actually lost 20 pounds the first 4 weeks. The last 13 weeks, I have lost about 13 pounds. I'm expecting only .5 - 1 lb per week now until ideal body weight. I think > body fat percentage easier it is to lose without effecting muscle loss. But when you start getting lower, you have…

I have 1 friend who eats right at maintenance and does not exercise during the weekends (Saturday, Sunday). During the week, she eats at 500 below maintenance and exercises, but eats most of the cardio calories back. It seems to work for her, just a little slower.

impressive! Good job, you look great.

I was thinking to get a new heart rate monitor. Does the strap not come with the FT4? It does require a strap yes?

You made some healthy choices with the fresh fruits and cereal for breakfast. I'm a bit dumb on how to see the micro nutrient totals, but it looks like you could eat more veggies and lean protein. The total protein seems a bit low for someone your size as do the overall calories. Do you feel hungry? The fat percentage…

I eat Jason's Deli, Potbelly, Which which, and subway alot. I make a few modifications to the sandwich and generally have no problem going under my calories. e.g. avoid fatty dressing, I just use hot sauce or nothing Jason's deli if you have one you can go the soup and salad route as well. Avoid or use only a little…

I suggest to be a little careful with any thing high intensity while having a virus. I continued to run HIIT exercises and ended up with walking pneumonia a few years back. So if I have a little cold, I still exercise but watch the intensity. Doctor agreed with this approach moving forward.…

pullups or chin ups I guess because I'm so weak at them its embarrassing. Maybe I should try it since I lost 30 lbs. I might be better at them now.

I know some people that take it and am trying it myself. The research hows it helps some, but not overly conclusive yet. It works great on lab animals. Some body builders believe it helps them when bulking to keep from gaining fat while bulking. Some people feel it helps when on caloric deficit with measurements. A couple…

I avoid all buffets when possible now because I'm the same way. I feel I have to get my moneys worth and eat too much. If you went with a group, you could try being good and just eating a small portion.

If you like Levi's they have an online fit guide http://us.levi.com/shop/index.jsp?categoryId=12402008

I didn't know about vanity sizing until this summer. I didn't think by my clothes I was that fat. I was wearing size 38 jeans tight. I measured my waist at over 40 inches (2 inches below navel where I was really fat). After some weight loss now, I'm wearing Levi's 569 36" waist. They fall off and my waist is 38" now. I'm…