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Lifting?
Focused on putting on muscle, had decent success, hate the fat gain, so follow the push, pull, legs/abs 2 work, 1 rest day routine with the rest day being low/medium intensity cardio to keep fat gains low. Could always do better, so wonder what others in the same boat are following for gains. So, what's your routine?…
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At target weight? Lifting? Friends?
Lost the pounds a while back, now lifting the pounds...send a FR if interested...compare notes etc.
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Ongoing Health & Fitness
So, since my 80 lbs of weight loss and significant strength gains, a ton of learnings consulting with experts, research and trial and error myself, feel compiled to keep as much of "validated" science based expert consulted advice going for all those with whom I interact. There is some good advice on here, but plenty that…
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Health & Fitness Conference - Pre-Conference Survey
A health & fitness conference, centered around MFPs coming up in Chicago on January 17th. A consortium of highly credentialed Certified Fitness Trainers, Registered Dietitians and Nutritionists getting together to present on health and fitness, separating facts from fiction. Goal: Provide science/fact based validated…
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WHAT? Too much protein in middle age 'as bad as smoking'
Just saw this published in Medical News today. Following this study's recommendation will have you switch to plant protein and reduce its intake significantly. Would that even work well anymore for all the lifting many of us do? Any counter thoughts or studies?…
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WHAT?Too much protein in middle age 'as bad as smoking'
Just saw this published in Medical News today. Following this study's recommendation will have you switch to plant protein and reduce its intake significantly. Would that even work well anymore for all the lifting many of us do? Any counter thoughts or studies?…
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Lifting & cardiac health-a quick survey
Trying to find out the correlation between lifting and heart health using resting heart rate as a proxy metric for heart health. Thus, 3 quick questions: 1) how often do you weight train and in what rep range? 2) how often and for what duration do you perform any cardio, if any at all? 3) what's your resting heart rate or…
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Muscle mass vs. strength gains - why must you chose?
Its often asked whether one's goal is muscle mass or strength gain and I wonder why you can't pursue both? I recognize the basic differences between the two approaches, i.e. heavier weights lower reps for strength and weights lighter enough to do 10-12 reps for mass gain. If I do the following, aren't I working on both?…
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Squats + Dead lifts
On a push, pull, legs split, just recently introduced dead lifts into my routine. For legs, until recently, I was hitting multiple exercises to complete the entire leg muscle group, i.e. leg press, leg curl, leg extensions & calf raises to hit the quads, hams and calves. Would performing squats & dead lifts on the same day…
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Lifting Routine - time to turn it up a notch - advice
Been following the push, pull, kick /abs routine focused on hyper trophy doing 3 sets x 10-12 reps per exercise for the most part . Have seen significant gains in muscle/ strength as well. Want to turn it up a notch and increase muscle mass. Read about 5x5s and pyramid approaches that struck my interest. Which of these or…
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Memorial Day Tribute!!
Happy Memorial Day to all! Thanks to all that served and continue to serve our armed services! My favorite for the weekend, Lee Greenwold's, God Bless the USA.....it says it all!! .......And I'm proud to be an American Where at least I know I'm free And I won't forget the men who died who gave that right to me And I gladly…
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Cutting vs. Increase in Exercise
Would increase in exercise, let's say adding some cardio days have the same effect with respect to losing a higher rate of body fat? Just planning my first cut/bulk cycle rotation so trying to fully understand how it works. I have been in a recomposition mode so far.
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"Intensity" in HIIT or LISS
When we refer to intensity of a cardio as in the HIIT or LISS, isn't is always referring to the % age of max HR you get up to vs. speed or resistance? Meaning, you could be doing LISS but with high resistance and your HR will rise to something a lot higher than what it would be just walking. So, when doing LISS - does the…
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Planning my 1st bulking/cutting cycle - did I get it right?
Current state: Past my weight loss, I have being eating at maintenance and lifting progressively heavy (recomposing). Made significant muscle and strength gains, but also fat with it. So, I am planning to use this proven cycle approach using cutting/bulking to shed some fat. Am I thinking of it right if I do the following…
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HIIT Advice
In recomposition routine, performing HIIT 4 times a week. Two times on off days and twice coupled with the lightest of my lifting days. The question I have is about the interval duration. When I was focused on losing weight I did 3 minute higher speed, 2 minutes moderate. Well, I am afraid of losing muscle if I did that…
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Protein Type Used in Diet - should I revise?
Focused on recoup right now.... Question...being a vegetarian, roughly a third each of my daily protein comes from dairy products & eggs, plant protein, e.g. whole grains, lentils, nuts and lastly protein shake/bars. Knowing that all animal and supplement protein is complete where as the plant protein is not, should I…
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Successful Bulk/Cut Cycle rotation Ideas
I am past my 70 pounds of weight loss, down to 19% body fat and now focused on lifting heavier while pushing BF% down to 15%. Of course, as you all know, you can't cut without muscle loss and can't gain without fat gain, so I am wondering about what strategies have worked the best for people who have done this successfully…
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Macro Confusion - Please advise
A bit stuck on a point and wondered if you can shed some light on the right path forward. My current status: Lost 82 pounds to get to 150 lbs of current weight with BF% of 17%. Ongoing goal is continued recomposition. Workout 6 days a week inclusive of weight training and cardio My confusion: If I calculate my TDEE, it…
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Lower Body fat and immunity
So, there is some chat around lower body fat reduces body's immunity to fight illness? A quick survey, especially with those that have successfully lowered body fat in low teens, if that is true? Do those that have actually achieved low BF% experience any higher susceptibility to illness? I thought, a healthier and fitter…
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Low Carb High Fat Diet
So, many advocate consuming low car high fat diet for which they offer a variety of reasons, some of which make sense others don't? What is your rationale if you subscribe to this approach to have lower carbs and higher fats (presumably good fats) and how is it helping you? Thanks
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Consuming electrolytes during or after workouts
How long is your workout and do you make a point to consume electrolytes during or after the workout? The popular position seems to be to consume electrolytes if you sweat a lot in an intense cardio or if your workouts last more than 60 minutes or so. If you agree with that assertion and do take electrolytes, what kind? I…
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Lifting above body weight?!?
Is it correct to think that lifting too much more than one's body weight can place undue stress and be potentially damaging for one's skeletal system, specifically the joints etc. So, I weigh 156 pounds, should I not try to do any lifting may be more than 20-30% above my body weight without risking my bone structure? TRUE…
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Flat vs. Ribbed Abs
So, having lost the 76 pounds by now, I do have a flat belly with, what appears to be, an outer frame of a six pack visible on my belly. My abs feel rock solid to the touch and don't have much fat left on it, making me think that my ab muscles should now be visible. But, the outer frame is but no ribs to make it progress…
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What's in your workout playlist?
Looking to expand my playlist beyond the 30 or so song that I rotate during my lifting workouts. Some noteworthy music I use includes: Summer Song Thunderstruck Eye of the tTiger Living on a prayer Paradise City (guns and roses) Highway to the danger zone For ever (KiSS) etc. Wondering what other charged up numbers others…
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Squats vs. lying down leg presses
Is there supposed to be a lifting differential between what on can push while doing leg presses lying down vs. squats? I am thinking there has to be because standing up to do squats puts one's body weight load on your legs too that lying down would not. So, one would have to lift less than what they can leg press to…
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Fitness Competition Ideas
So, after my weight loss and ongoing recomposition, I was just exploring ways I could keep my fitness campaign interesting. So, with that in mind, wondered what all different fitness competitions or races I could participate in to start out. Triathlons come to mind first, but I can't swim that well, so that's ruled out. I…
