smand2000

If your children are your inspiration, you can accomplish anything ... Learn from the fall, where you went wrong, plan strategies for improvement the next time things get rough, and continue along in your journey. Best of luck.

Working in can be a real pain when you are vastly different heights (in a power rack at least) - have to unload bar, reset height pins, reset weights, do sets, then rinse / repeat ... With a basic rack, it's easier, but only if you're not swapping out all of the weight, for every set ...

The whole "calories in / calories out" vs. devil carbs debate reminds me so much of Darwinism and Creationism. You can decide for yourselves which one is equivalent to which ...

If I had seen this in high school, it might have made me fall for maths. Instead, I just want to hug OP. Great job!

Everyone has their own priorities at different stages of their lives. If going out for drinks is important to you, and not a health or work problem, enjoy! I switched from beer to vodka soda lime (not tonic, as there are way more calories), or whiskey/bourbon with some ice. Plenty of water in between (usually soda water…

FInd a gym with more squat racks? I had to do this ....

Keep at the deficit, and eventually the layer of fat trims away. The closer you get, the harder it is to come off, sadly. Just patience, exercise, and deficit ... Best of luck.

Except it's not true, and will never last. Hunger eventually wins. Strict discipline eventually breaks down. And it is entirely unnecessary. Hunger pangs? Snap peas, baby carrots, broccoli, and two tablespoons of hummus dip (optional, of course). Or eat an apple. You can always chew on low cal healthy vegetables to curb…

It's a great sign that you've asked for advice and accepted it. Best wishes.

Please don't do this.

Great job. Also perfect for me to follow when I bulk again! Curious if you're using creatine, or anything aside from protein ... Those strength numbers are impressive!

I typically stop one full rep before failure. I know when my last rep is all I've got left, and I typically don't go beyond that. This is partially a function of no regular spotter (so safety issues on the big lifts), but also because research has generally led me to believe this is the better way to train (particularly…

Super bowl Sunday is going to be a blowout! Be proud of the splurge!

I often feel like people miss the point of these ... OMG look what I ate there goes my whole day / week / month / diet .... posts. The key is to make the conscious decision to eat whatever food / portion is in question (rather than mindless snarfing). Once you have mastered that first step, all of the ensuing regret and…

Exercise is the pychological glue that holds my diet in check. Once I slack on the workouts, my food choices slip. It is somehow easier to work towards building a better body / lifestyle than it is to just restrict calories for weight loss ...

I used to buy all of the flavored yogurts (trader Joe's mocha was my favorite), but now I just got for the large plain Greek tubs and add whatever I'm in the mood for. Desert has been chopped pecans (or almonds) and some chocolate chips (or raw cacao). Breakfast is berries, granola, and honey. I just prefer adding my own…

Just because you won't gain new muscle while lifting at a calorie deficit, weight training will still significantly improve the form and function of your existing muscle mass. As a newbie, you will gain strength and look better. As others have said, just remember to up your protein intake (while still remaining at your…

Nicely done!

Cup unsweetened almond milk, cup frozen berries (blueberry, blackberry, raspberry), cup Greek yogurt, whey protein (chocolate), 2 tablespoon almond butter. Add chia gel (soak chia seeds in water overnight), or 2 tablespoon chia seed (gel is better for improved consistency). Enjoy.

I used to say the same thing about oatmeal. Now: Bob's Red Mill steel cut oats, cooked 20 minutes so it is fairly solid. Mix in tablespoon (or 2) natural peanut butter. Add few sliced strawberries, sliced banana, and any combination of handful blueberries, blackberries, or raspberries. Top with half a tablespoon drizzled…

The body is our clay, our will the hammer: You have sculpted a masterpiece! Bravo!

This is becoming my standard reply: fage Greek yogurt (0 or 2%), chopped almonds (walnuts, pecans, peanuts, or any combination), and dark chocolate nibs or chips. If you're a super chocoholic, mix in raw cacao powder. Enjoy!

Would like to drop 10 before I start another bulk.

5'5, 145 lbs, uncertain bf % sadly ...

Nut butters (natural peanut butter without additives, almond, cashew) are your friends when trying to add calories. You will hit 1200 before you know it. Also full fat Greek yogurt. Add crushed nuts and some dark chocolate nibs, and you're on your way! Good luck!

To be clear, I am talking in the context of a weight training cutting cycle, not just generalized weight loss. Planning out in advance is ideal, but obviously not always successful. I have only 1600 or so calories as a goal (often go over by a couple hundred, but I'm ok with that, especially in lifting days), and 145 grams…

Not sure what you mean by 2 Deadlift sessions, but I would replace your 4 day split with 3 full body workouts (there are plenty of good programs to choose from). No carbs after lunch is unnecessary, and probably counterproductive if you work out in the evenings. Complex carbs / protein an hour or two before weight lifting…

Yoga.

Gradually worked my way down to just a splash of skim (mud colored coffee for me!) But a tablespooon of protein powder (chocolate or vanilla) mixed with milk and added to steaming mug is pretty sweet ...

Grew up there and out most summer weekends (love the ocean!) ...