wiigelec Member

Are you lifting weights? Generally your body needs some stimulus to signal it to build muscle versus storing fat.

Something to consider: it’s possible that a higher percentage of body fat may impede muscle growth.

Welcome to advancing age, where it takes work to achieve what may have occurred previously with little or no effort. You’ll probably need to be more active to achieve your goals. Cardio and weightlifting should be your friends.

That’s pretty slick!

Sorry wrong formula. Should be 156.9 = LM/(1-desired body fat%) = 133.4 / (1-.15). Basically, what weight is your current lean mass 85% of.

I’d say you’re on the right track! My suggestion would be to get the calipers to track and trend your body fat percentage and lean mass. If things aren’t moving in the direction you want after a few weeks, you can assess your training and diet for necessary modifications. Measure->track->assess->modify is your feedback…

So, specifically for squat you’re doing: 1x per week - x5-8 @ 8-9 RPE x3 sets Correct? What has your last four weeks of progress looked like on the squat?

- what did your last four weeks of progress look like on the squat? bench? press? deadlift?

Ok now I’m confused. You said you were doing full body twice per week and squatting twice per week, but your A and B workouts only have you squatting once per week...

You’re benching and pressing in the same workout?

- what did your last four weeks of progress look like on the squat? bench? press? deadlift?

No deadlift?

Still need more info: - barbells or dumbells? - how many reps per set? - how many times per week squatting? how many times per week benching? how many times per week pressing? how many times per week deadlifting? - what is your exertion level on each lift? are you training to failure or leaving reps in the tank? in other…

If you could provide some additional pertinent details of your training, it may be easier to identify any potential shortcomings and maybe point you in a direction more suitable for your goals: - exercise selection: what lifts are you doing? - frequency: how often are you performing each lift? - intensity: what weight are…

Also, based on your other thread, I don’t think your training protocol is sufficient for your goals. Though you haven’t provided any details on intensity or volume, I don’t think they are appropriate for what you want to accomplish, otherwise you would be seeing the results you are after.

Not worried about pics, thanks though. I would say to accurately check body fat. Accu-Measure makes a caliper that can be used with one measurement above the hip and is reportedly pretty precise: https://www.amazon.com/Accu-Measure-Fitness-3000-Body-Caliper/dp/B000G7YW74 Assuming though that 25-30% is accurate (will split…

What is your current body composition: body fat % # lean mass ?

Started 2/21 : Weight - 195.8 Caliper - 18mm %bf - 22.9 LM - 151.0 FM - 44.8 Goal is 15% bf. This is going to be difficult for me; I was very skinny when I was younger (6’1” 125# high school senior) so I have some body dysmorphia with being too light, but being leaner will be healthier and hopefully make it a bit “easier”…

Squat rack and olympic barbell set

For anything >=205 the 35# plates slip on and off a lot easier than the 45’s.

Do you need motivation to brush your teeth? Discipline—not motivation—is what’s required to do the things you need to do even when you don’t want to do them.

Using a guide to help determine proper depth I don’t think is cheating. One thing that may help is really concentrate on forcing your knees outward when you squat. You may also consider posting a video; there are knowledgeable people who can help iron out any issues.

Darn straight you can do this and flock anyone who tells you different!

Unless you plan on progressively overloading your work, it probably won’t provide any meaningful stimulus beyond what you have already adapted to.

What do you do to stay active? Bodyweight strength training? I wouldn’t read to much into that body composition reading from the scale. If you’re truly interested get some calipers. Accu-measure makes a pair you can use with a single measurement.

If your training is trending you towards your goals it is probably enough. If it is not trending you towards your goals it might be time to reevaluate.

Right now doing a 4-day upper lower split with minimal assistance work: Day 1 - press, db bench, chins Day 2 - deadlift, db squat Day 3 - bench, db press, chins Day 4 - squat, ab wheel Reps on the main lifts are a top set of 5 with backoff sets of 8. Assistance are 3x10.

You’re deadlifting multiple sets twice a day seven days a week?

As far as tonnage goes, yes. As far as intensity goes, no. That’s why volume, intensity, frequency etc are near meaningless by themselves. They must be taken in context with one another.

If you are falling backward the barbell is behind the center of balance which is the middle of your foot. Perhaps you may need to lean your upper body forward a bit more while shoving your hips back. Also make sure you are forcing your knees out. Definitely difficult to say though, without actually seeing you squat.