SideSteel Member

Damn, it's been that long?

Hi.

Briefly, we obtain energy from the food we consume and we expend energy moving, exercising, and through all the metabolic processes that keep us alive. If we consume an excess of that energy beyond the amounts we utilize, we store that excess energy for later use in the form of body fat. If we don't consume enough energy,…

^ That's a great reply =)

Good to see people are still getting value out of this =)

The OP has a history of eating disordered behavior that may be influenced by frequent weighing.

If you are looking at training people in a commercial gym I would generally stick with NSCA, ACSM, NASM.

Do your elbows hurt?

1) You change the number when the number stops producing weight loss. I would cite these GENERAL guidelines: a) .5 to 1% change in BW per week, so for you I'd aim for 1.4 to 2.8lbs per week average. Keep in mind this isn't a hard and fast rule. b) Weigh daily and take an average of those weigh ins to establish a weekly…

Can you clarify what happens when you plateau by listing what your sets/reps do when you reach the top end weight, and can you clarify whether this has increased at all each time you deload (are you able to get "closer to" 3x5).

A few options for your consideration and this goes to both of you who have similar questions 1) Find out if the trainers you are considering working with have any experience with powerlifters. ONLY because this may increase the chances they are competent in teaching the barbell movements. 2) Find someone certified through…

Thanks for the clarification and best of luck with the procedure. The first thing I would recommend would be to start doing less than you think you should. I would bring load and volume down and ramp it up over about a 3 week period or so. I will list one example but this example is not an exercise program, it is just a…

1) Yes that's one form of progressive overload. 2) Yes it's a decent full body workout however I can't comment on specifics like volume per bodypart or the arrangement of those exercises into the training week, but it seems like a reasonable way to do it. You could add calf raises You could add a rear delt dominant…

Hey! Sorry I missed this one. I'll check this out shortly.

Hey there! First and foremost best of luck with the IVF treatment. You obviously have a very powerful motivation for weight loss and I think that's awesome. The very short answer is that resistance training will not prevent fat loss. I do have more information to provide but I'm going to see if I can find a post I wrote…

Hey there! I don't fault you for asking the question here so please take this with all the best of intent: This is something that would be irresponsible for me to comment on for scope of practice reasons. Given your upcoming appointment with your hematologist, I would ask this and any other questions in that appointment,…

Even if you optimized everything to the best of your ability I suspect that you would need multiple cycles of bulking and cutting to arrive at the physique you see in your head. Obviously that's speculative on my part, but my main point is that if you're wanting to add muscle mass to your frame and end up lean afterwards,…

If I were coaching you I would probably have you try a strength training program to get you stronger at specific movements/lifts and I'd also put you on a chin up progression program to eventually get you doing bodyweight chin ups, and I'd track it and outline it in 4 week mesocycles so that from week to week and cycle to…

Hey! First of all congrats on your progress! Sounds like you've done A LOT of positive things to benefit your health and fitness and I think that's amazing. My coaching philosophy involves taking someones goals and preferences and using those things to guide us towards programming decisions. And so in order to apply that,…

Worth noting that all methods of body fat analysis have error rates associated with them. None of the available methods actually measure body fat -- they measure something other than body fat and they estimate body fat based on this. Having said that, it sounds to me like you are currently doing well and by that I mean,…

How you are built plays a significant role in which lifts naturally suit you and which ones don't. So just for example someone with very long arms might be better at deadlifting and worse at benching. And it's not just individual segment lengths but in some cases the ratio of several segment lengths. How you are built will…

So I'll be blunt-- my answer won't be very specific here since I don't know the recovery demands of these activities terribly well. But hopefully I can provide some criteria to help you decide: If your PRIMARY goals are riding and bouldering I would prioritize those things as far as your performance and recovery are…

Assuming the goal is to attempt to maintain muscle on two days per week of training I would probably structure two days of full body training. There's nothing wrong with staying around the 8 to 12 rep range if that's your preference. I would make sure you're able to hit the entire body in each session to the best of your…

The only circumstance where I could see ANY logic in your coworkers recommendations would be if you had the MAIN goal of being able to do a lot of pushups. For example if you were training for a push-up contest. Since you're not, I disagree with your coworker.

It sounds to me like you're doing really well based on all of this. Keep in mind that SOME amount of AT is pretty normal, but also keep in mind that there is a lot of individual variability at play when comparing yourself to a calculator.

In a previous thread I think I read that the OP weighs every other day or 3 times per week if I recall correctly. In his case I would average those values and I'd probably want to stay within about 1.5% to 2% of BW. So for someone who weighs 200lbs I think a 3-4lb swing in AVERAGE weight is a decent tolerance. You…

This is exactly why I am suggesting the recomp, basically your last sentence. You've struggled with losing and then maintaining and right now you have lost and are now maintaining. Don't change a damn thing. Keep maintaining.

Respectfully, I would not recommend bulking. I would celebrate the fact that you have accomplished what you've accomplished and I would make a continual effort to maintain bodyweight within a few lbs for quite a while.

Have you historically struggled to maintain a healthy bodyweight?

You're welcome and this is one reason I do this. Keep in mind that many people start with one modality in fitness and as they get more experienced they move on to other things. It's perfectly normal and I'd say it's also a great thing. If you enjoy this type of training, I'd say go for it.