Replies
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I play a lot of tennis, so I was also in a pickle as to how to prioritizing lifting. Basically I work it in when I can and I just have conceded that I won't have the same progression as people who dedicate themselves fully to the program. Over the past 5 months or so I have done heavy lifting 0-3 times a week (mostly 2x)…
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I know this weird groin feeling and I think it is a form issue rather than age (though I'm 48). I get it when I have not tightened up completely before starting the squat. But also, it is a sign you are at a challenging weight - if it continues, I might deload slightly to prevent injury...
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This is the video that helped me dial in my form. Not only did I push past continuously pulling my SI joint out of alignment, but I pushed past bodyweight (150) and now a new personal best at 175. https://www.youtube.com/watch?v=MX8jgCFXYTU Good luck!
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Hear, hear - I was having a problem pulling my SI (sacroiliac) joint (presents in lower back above hip on one or both sides) when dead lifting. Then I watched this video on form... https://www.youtube.com/watch?v=MX8jgCFXYTU And now I have no problems and finally have pushed past DL bodyweight - Hooray...!
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Start with lower weights! When you did the squats with dumbbells, were you holding 20lbs in each hand? If not, you probably need to work up to the weight of the bar. I started OHP and Bench and Rows with the static pre-loaded bars. Or use the lighter barbell and go from there. Failure can teach, but success feels better -…
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Sometimes thinking about a new, heavier weight at 5 sets and 5 reps is a little daunting. For some exercises I will add weight and set a goal of 1 rep or 2 reps and see how I do on form. Then do the remaining sets and reps at the lower weight. Then next workout I do 5 reps at the higher weight and then 4 sets at the lower.…
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I couldn't lift the olympic bar at first either. I started with dumbells - google goblet squats and suitcase deadlift. Bench press is basically the same as is the overhead press. You can do one handed rows with dumbells too. If this gym has the static weight barbells - go for those as well. It took me about 8 weeks to…
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My experience is that the Stronglifts will automatically improve your running - no need to necessarily "practice" the runnning. I play tennis on a recreational league. I used to "practice" tennis 1-2 times a week plus play a match on the weekends. My endurance never really improved. I would get winded on my service games…
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One way to lower your calorie intake is to cut out some of your exercise. Easy solution!
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Great progress! I am watching your progress with interest as our stats are similar. How many days a week are you lifting? I am holding steady on weight and inches and I lift 2x a week (something like strong lifts 5x5) with moderate cardio. 30 min a day walking or tennis (120 minutes doubles per session more or less). I…
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Have you thought about taking a "diet break" to find your true TDEE? Eat at maintenance - 2300 (or whatever number you think is the maintenance number) for 4 weeks and do your usual routine. Do your walks and whatever else you normally do. If you stay the same (within a pound or so either way), cut from there. If you trend…
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I use Metric Me (iphone) as you can add other exercises and track daily weight.
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I'll agree that it's not necessary and timing doesn't matter. I do, however, almost always drink about 50g of protein a day - otherwise I can't get enough protein in.
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I don't have a spotter either. The big bar can be a little intimidating at first - if it is too heavy or close to being too heavy...don't start with it - work your way up. I just started a few weeks ago and still can't do the big bar on OHP at 45lbs. I just use the smaller barbells - my gym has two racks of them at…
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The comments about water are important to note since small flucuations, while frustrating, are normal. Since you've been eating back exercise cals, you probably are just in a holding pattern due to your ongoing deficit and likely have not not done crazy damage to your metabolism. Based on your numbers, eating around 2000…
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Good for you for making a reasonable choice yet enjoying yourself with a little "treat" (for me a dog and a beer is a treat). Consistency is good, but one day of being under TDEE isn't going to harm you. If it is days and days of 500 under TDEE, then reconsider, but you are on track and how you dealt with it was right on.…
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I did one of these games recently (GO GIANTS!!) and I had a small meal before going (day game...) and then sampled a LITTLE bit of everything...half a brat, 4 nacho chips and cheese, half a mini sandwich, one sushi roll, one piece of dessert. A handful of popcorn a few peanuts. Adding in the alcohol I am sure I went over…
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You've made GREAT progress from where you were, so, good for you on that! It's tough to mentally get past the "less food, more exercise" mentality...it is a process and you are heading in the right direction. That being said, it seems like you definitely should be eating more. Based on your description, you are NOT 3-5…
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It is not mandatory. The metabolism can slow with shorter periods of very low calorie eating, but usually takes at least 2 months or more to see a significant slowing as your body adjusts to survive in the severe deficit. Even then, with that short of a time eating that low, eating at your cut will likely bring you back to…
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Nice realization, huh? The other guilt I've let go of is if I'm in a bind and must stop quick for food I don't blow it and get whatever from the fast food place and then feel bad. I will pick one thing (a double hamburger usually...) that is around 400-500 cals and a diet coke and that's it.
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Fit bit is generally as accurate as the other kinds of devices, unless you mostly do weights and strength training. Scooby put me at 2106 TDEE and Fitbit averaged about 2100 per week.
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I agree with previous poster. I had a FitBit for a while and found it to be quite accurate particularly if my only exercise was walkng or stairs. The online calcs are just estimates.
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Of course everyone is different, but as you see more and more people's numbers you start to see a trend. For an average woman, average size who does 3x a week exercise of about one hour her cals will be about 2000 - 2500 to maintain. So if you are 1. doing more than that and 2. nursing and 3. above average size I am…
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You are doing great!! I agree with the other posters that truly to make it a lifestyle change, patience is necessary. Strength training should help and also doing a diet beak every once in a while should be highly considered. BUT, for those with a lot to lose, you can probably sneak in a higher deficit without negative…
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Way to own it and good for you!! You are doing great so far and I hope you keep it up. Another thought is if "eating more" than what you are right now seems too overwhelming, consider reducing some of the exercise (without reducing cals!!!). Being able to let go of the guilt on a rest day is just as important as letting go…
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It's great to feel great with working out!! It's fun to throw yourself into something when it is new. Not to be a downer, butt it may have adverse affects to do so much. As another poster said, listen to your body. Personally, I think that when exercise becomes all of your free time, it's okay at first while you are really…
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You've done the calcs and 2000 seems right on with your amount of exercise. Go for it!
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One thing to note is that if you aren't logging consistently on the weekends, is it because your cals are getting off track? You can easily wipe out a 15% deficit with one day or one meal on the weekends. I've done it plenty. I actually have stopped logging overall for the most part since the only time I didn't log my food…
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Some great ideas here for staying on track. Finding balance with food is a constant process and that's probably why most of us are where we are and why we belong to this site. For me the biggest thing is 1. to NOT deny myself and 2. keep working on making good choices. And a good choice can still be Dairy Queen or…
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Thanks for sharing! You probably mitigated some of the metobolic damage by having a "spike" on the weekends, but you just kept slowing that metabolism over time. Wow, right? And even better, that you have now "repaired" your body - way to go!! Just goes to show you how resilient and complicated the human body is.