scottburger104 Member

theoretically it costs your body about 20% of the protein calories to convert it to something you can store.

http://alphadadproject.com/ Chris lopez has a site for helping dads do what you are trying to do.

it may even be the milk since you say you rarely drink it. you could use soy or almond milk to make your protein shake with. It might be worth changing the milk to see if that's the problem first.

think bodyweight*15 calories. Meat. lots of meat. Starches like rice and sweet potatoes are great post workout but not necessary on rest days. Full fat dairy (milk, butter, yogurt, cheese). Nuts and nut butters. A good target would be 30% of his calories from protein 40% fat and 30% carbs.

Tart cherry juice concentrate is very anti inflammatory, blueberries, dark leafy greens are some.

Its worth mentioning that lean mass is the driver of your resting metabolic rate. cycle your goals monthly so you don't risk gaining to much extra. For example do a month strength, a month fat loss, a month hypertrophy.

Look up intermittent fasting. I lift fasted all the time. If your daily calories are about the same keep doing what your doing and eat when you can. If your calories are restricted drop your total volume of work enough so that you can still recover properly.

https://www.youtube.com/watch?v=XZfsqdCOiTg Dan Kovacs giving tips on Bench. International powerlifting federation bench press rules state that you need to have your shoulders and buttocks touching the bench and feet solidly planted on the floor. http://www.powerlifting-ipf.com/rules/technical-rules.html

Benching with an arch in your back is like a powerlifter would do it. A moderate arch is fine . Flat back with feet on bench would produce more isolation and reduce what you could bench. Its more of a bodybuilder style.

I'd have them start with http://www.strongfirst.com/kettlebell-simple-and-sinister/ Strength is a skill you can train. Its not just lifting something heavy for however many reps any way you can. Technique is all important and there is always something I can improve on. I like to make progress consistently and technique…

I use kettlebells at home in my office. they don't take much space to store and I only need enough space to drop a yoga mat to keep my sweat off the carpet.

been logging as circuit training under cardio

www.teamddpyoga.com YRG is a great place to start

Also one handed kettlebell swings will toast your obliques

I wouldnt practice failing the lift exactly.. its more about getting comfortable with where the pins will catch the bar so you dont have to worry about dropping weight on yourself.

Get the book "Simple and Sinister" and buy a kettlebell 8 or 12 kilos to start.

best thing i ever did for my knees was foam roll my IT band

http://en.wikipedia.org/wiki/Diastasis_recti good news, it can be treated with physical therapy, bad news im not qualified to do anything but advise you to consult one.

if your heart rate went up and stayed up it fits the requirement

have a look at simple and sinister by pavel T.

wont beable to get a good answer, you would have to know how much force you use to move a given weight over so many reps, not even counting figuring out how many calories an hour you get on the after workout burn.

i've been logging it under circuit training and still loosing the expected 1 lb a week

i have been calling it circuit training under cardio for the last 2 weeks, I eat all my calories and still loose 1 lb each week.

when you get sore like that give it a day or 2 and then workout light to flush the muscles with some fresh blood and goodies. make sure you drink lots of water because dehydration can make it worse. if you get sore like that more than once or twice after you start something you should take a hard look at doing something…

another way to practice air management is to breathe through a straw, you can tape a 2nd and 3rd straw together to make it harder.

can you describe the pain? is it around your knee cap? behind the knee? on the sides?

knees should be close to strait at the bottom of the pedal stroke. foam rolling my IT band and improving the tissue quality was the best thing I've ever done for my knees i think. painful though. google "fix my knee pain" if you dont have anything needing surgery this is a good self help program

Yoga for regular guys/gals "YRG" teamddpyoga.com

start with an 8 or 12 kilo bell and buy the book "simple and sinister" maybe check out strongfirst.com.

Check out Manduka. They have the best mats available and even have a large one which might suit your purpose. I use their black mat in my home office personally. Cant beat their lifetime warranty either.