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Post surgery diet
Probably a silly question but I'm having knee surgery soon so i guess i was wondering if there were any recommendations on what would be an optimal maximal recovery diet. Obviously lots of water and vitamins but like does it matter if i'm in a surplus or deficit, should i avoid sodium or something, any tips appreciated.
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Sodium in canned chicken
The canned chicken i usually buy has about 600mg of sodium in a 5 oz can, how much of that would you guess is retained after draining/rinsing?
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can you lift with wrist splints?
or are they too clunky? kinda embarrassed to bring them to the gym
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high fat low calorie foods
what are some high fat low calorie foods?
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Are dumbbell squats/deadlift effective?
I have been looking at beginner weightlifting programs and they almost all seem to have squats and or deadlifts in them. My gym does not have heavy barbells just a smith machine so i was wondering if it would still be effective to use dumbbells for these exercises. Would squats be more effective using a smith machine or…
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how do i get a balanced upper body workout?
I've been reading this guide on how to stay balanced and avoid injuries and it says you want roughly an equal amount of reps of horizontal push vs pull, vertical push vs pull, elbow flexion vs extension. Yet it also seems to indicate i want roughly the same amount of reps for chest vs back but it seems like more of the…
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When should I take rest days?
I have been going to the gym for a little less than a month now. Generally one day i will do legs (abductor, adductor, torso rotation, butt machine, calf extension, leg extension, leg curl, leg press) and the next i will do upper body (pullups, chinups, bench and shoulder press, row, tricep pulldown, and various other…
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post exercise meal
Is it enough to be doing a whey protein shake after a workout or should i try to get some real food as well? Seems like there is a school of thought that protein is more for weight loss and you just want tons of calories to get bigger. I know you need to have a calorie surplus to get bigger but i assume you still keep…
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How much soreness is too much to work out?
I just started at a gym and i did my first upper body workout wednesday. I'm not in like serious pain or anything but i still feel a little sore after one day of rest, should i push through or should i give it the extra time til i feel 100% (work/gym hours will make it so i can't get in til sunday or monday probably)? I…
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Cardio question
Should one take days off between cardio sessions (just moderate elliptical work) like you should after lifting to let muscles recover or can you do it everyday?
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What exercises overlap and should i avoid them?
Is there any reason to do exercises that seem to overlap (such as pullups and a lat pull-down machine, or push-ups and bench press) or is there enough difference that i should do them both anyway? I just got a gym membership and i'm trying to figure out what i want out of a routine and if there's benefit to doing fairly…
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Beginning gym membership tips
Just getting my first gym membership, previously just had a home pullup bar and was doing some pushups + a physical labor job. What kind of program would you recommend? Right now i'm 5'10" 135 lbs and looking to add some muscle. Main questions i guess would be how many reps and sets would you recommend doing on weight…
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Soy concerns
I've been reading various things about the worries for males with the estrogen in soy products. Anyone have any opinions/experiences with this (preferably dudes who aren't super bulky since they wouldn't really notice bosom growth since they have large pecs) and how much soy is too much? I work a manual labor job so i try…
