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  • I lift 4 or 5 days a week. My rest days include long walks with the dogs. Believe me, when you're training hard five days a week, you look forward to rest days.
  • I never said 15 sets at 80%. I said 15 sets of hard lifting. Hard is relative
  • You can buy new quality equipment for about a grand. Rogue Ohio power bar (250). Reality fitness 810xlt rack (250). Off brand plates for about 250 to start out. Adjustable bench from Rep Fitness is a tad under 300. If you don't need the bench that's way under 1000. People starting out don't need a ton of quality plates.…
  • I am with you completely. I never listen to music or podcasts when working out. I see people doing squats with headphones on and think to myself "how much more could they lift if they actually focused on lifting." I'm a firm believer that multitasking is doing multiple things poorly.
  • If you want to do weightlifting, then do weightlifting. Body weight fitness is great for fitness and mobility, but it isn't weightlifting. If you want to lift weights, you need a squat or power rack, a barbell, and weights at a minimum. If you want to bench press, you need a bench too. Expect to spend at least $500-$1000…
  • This is wrong. Weight lifting is the best defense against aging that there is. Weight training exercises your heart plenty. Ever done 5x5 back squats at 80% of your 1RM? Weight training builds muscle and strengthens bone and a hard workout burns a ton of calories (15 sets of hard lifting will burn around 500 calories per…
  • I don't play anymore but this is a fantastic podcast. I also like Fantasy Football Today (CBS sports).
  • Great work! Keep going!
  • Amazing accomplishment and transformation! Congratulations!
  • That's quite impressive work! One-rep maxes are tough as we get older because it's easier to injure ourselves and it takes longer to recover. I'd focus more on a three rep max or a five rep max and use a 1RM calculator. Good job!
  • It's only sort of a NSV because it's directly related to my weight, but I knocked out a set of five chin ups this morning. Haven't done that in years, and it's all due to getting progressively leaner (17% BF down from 25% BF).
  • Coke and Dr. Pepper. Drank a lot of them and I still love the taste, but Diet Coke and iced tea have scratched that itch.
  • Yep, my mistake. I was coming back to correct it. Calories burned due to exercise area already included in the weight lost on the scale. Thanks for clarifying my mistake.
  • Forget those online TDEE estimators. You can calculate your TDEE using your weight loss/gain and daily caloric intake. Since you are losing a pound per week, you are in a weekly deficit of 3500 calories. If you eat 1800 calories per day and burn 2000 calories per week, here's your TDEE: ((1800)*(7) + 3500 - (2000) )/(7) =…
  • BMI is a perfectly good "back of the envelope" measure of healthy weight for most people. Many of the people who complain about BMI that think it doesn't work for them are seriously overestimating the amount of muscle they have on their bodies. Perhaps waist-to-height ratio is a bit better measure than BMI, but BMI is…
  • I feel you. It's the most technical of the Big 3, and it's the one I always seem to injure myself on. Just let me squat and deadlift.
  • My 71 YO father has had a knee replacement and a shoulder replacement. He's probably 100 pounds overweight and has always complained about not being able to sleep. I hate that I'm using his life as a warning for what not to do, but he's an adult who has made his own choices.
  • Trying to compete in the 75 kg weight class in a powerlifting meet next year. I have ten pounds to go. I'm down 30 pounds from 11/2018 when I competed in the 90kg class.
  • It's almost all water weight. You would have to have eaten 10,000+ calories per day for several days to gain 13 pounds of fat. Probably gained a bit of fat, but it will come off again if you get back on track.
  • Bring a pot of water to boil (with about a tsp. of sugar). Drop in sweet corn. Remove from heat and cover for 15 minutes. Perfect corn on the cob.
  • Those Lofthouse cookies are "meh" at best. Now homemade Toll House cookies? Those are my Achilles heel. Can't have them anywhere near me.
  • Thank you all for your perspective. It's clear that step tracking makes a difference for you. I probably am one of the "if you're not sweating, you're not trying" people that NovusDies refers to. I guess the moral is to do what works best for you.
  • Fair enough. And if over time your tracker has shown to be accurate in terms of calorie burn then it makes sense to eat back what you want if calculated correctly. I will admit that my experiences with friends who use step trackers have shown that they didn't benefit them at all from a fitness perspective. I have many…
  • I don't really weigh vegetables, at least greens. I consider sweet potatoes to be starches, not vegetables. For SP you should definitely weigh raw. Honestly, all calorie counts for foods are off by at least 5% anyway. The difference between 25g of lettuce and 50g of lettuce is just noise.
  • What do you mean by heavy? Heavier than ten years ago? Heavy is just what your body can handle for say 5x5 or 3x5. There's a weight at which you can safely perform this program. You just need to find out what it is. And yes, you will lose some strength doing that many reps per set. At those weights, you are emphasizing…
  • Save a copy of this spreadsheet. Enter the information at the top (starting with start date) and then enter your weight and caloric intake every day. After about three weeks, the spreadsheet will hone in your actual TDEE and how many calories you need to be eating to lose weight at your desired rate.…
  • Did four chin-ups a couple of nights ago. That coincides with a loss of 2.5 pounds last week.
  • I cycle and lift. Cycling is great cardio if you ride hard enough. Most people don't. Getting on a bike and pedeling around at 10 mph won't really get your heart rate up or burn a ton of calories. For example, I have a smart trainer with a power meter that is accurate to within about 5% of calorie burn. A recent ride of…
  • At 336 lb, exercise of any kind is going to be difficult and painful. The best thing you can do for yourself is to get your diet under control. If you were to lose even 50 pounds, you would see a remarkable difference in how much easier it is to be active. I'm a firm believer that tackling the biggest problem first is the…