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I've decided to just body recomp and stop bulking because I'm 50 and tired
When I was younger, bulking up and then losing the fat was a great strategy - even at age 46, it was do-able. Now that I'm turning 50 I find it so hard to take that weight off without losing the gains. I'm just happy with eating at maintenance (1900 cals a day) and just stick to re-comping. The progress is slower and the…
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I can’t lift heavy more than 2 times a week
I seem to have longer recovery time. I get nagging body aches if I lift heavy more than two times per week (ie squats, deadlifts, etc). Normal? Even if I add a day just to do bands, I’m over doing it.
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Tall squatters - calling for tips
I have a hard time getting parallel. I’ve been practicing by watching video recordings of myself with just a standard barbell. I’m afraid of falling backwards and sometimes I do take a step back when try to keep straight. I can parallel squat 110 lbs right now and I’m 129 lbs. anything heavier, I can’t get parallel
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How to transform a pancake butt - sharing my transformation story
I had the dreaded pancake butt all my life. People used to joke around about my butt all the time. I'm now 49 years old and I finally have a bum that is not flat and embarrassing. Here's what I learned: 1. Squats did NOTHING but make my quads bigger and it killed my knees 2. Despite everything - resistance bands, lunges,…
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When you are doing a recomp, do you eat at maintenance?
I just want to clarify...when doing a recomp, do you eat at maintenance? I currently get 100 g of protein per day. Most of my cals are from carbs bc they are my source of energy. My maintenance cals are 2100 per day. I'm 5'8" and 131 lbs right now. I just did a slow bulk and went from 126 lbs to 131 lbs over eight months.…
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I'm doing my first cut after a long recomp/bulk...gimme some tips on retaining muscle
I'm not going to cut back too much on cals, bc I don't want to cut too quickly. 1/2 lb per week would be fine or less. I was 127 lbs pre-bulk and I put on 5 lbs. I don't want to lose a lot...maybe 3 lbs at the most. I bulked very slowly and would like to get to about 18 % body fat. I'm probably 20% now. My maintenance cals…
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Any other ppl cutting? I'd like some new friends
Looking for friends who are going through a cut after a bulk. Anyone out there?
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Gaining great muscle and fighting body dysmorphia - women
I have been lifting heavy now for a little over 6 months and I was trying on bras yesterday and my usual go to size, 34, was too tight due to muscle growth in upper lats. I freaked out and had to buy 36 bras instead. Then it got me looking in the mirror at my upper lats and body dysmorphia began to set in. I saw a manly…
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Sprained my wrist yesterday doing horizontal bench press - bad form
This is where being 45 sucks. I'll have to take it easy for a few weeks. I wasn't paying attention to my form. dang it!!! What will help it heal? I've been putting arnica on it every 1/2 hour or so. I did it yesterday, but didn't feel the sprain until last night. It came gradually. It's a 5 out of 10 in pain.
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Mesomorphs; do you feel blessed to be able to build muscle easily?
I am a mix of mesomorph and ectomorph...mostly meso...I am 45 and building muscle and I feel so thankful that I can build muscle quite easily and be blessed with a fast metabolism. When I was in my 20's, I felt that having an athletic build was unfeminine and I hated it. Now I love it and see it for what it is. I have…
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How many calories do you burn after lifting heavy weights?
So I keep reading that your body uses up cals to build muscle - after a workout over a 24 hour period. How many cals get used up for women and men? so confusing...
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200 lbs barbell hip thrust baby!!!
Hit my goal today.....booya! Took 5 months to get to this goal.
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Post your mom/dad fails here
Today I forgot it was Dec 1st and forgot to open the Advent calendar. Chocolate after school is better anyway. And I forgot to move that damn Elf on the Shelf. He's still hanging upside down in the Christmas tree; same spot as yesterday. Sometimes when I forget, I move the Elf hoping my son won't see me and then I say,…
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Why is weight gain never linear?
I have found that in my bulking cycle, I will gain nothing for 2 or 3 weeks and then jump 1 lb overnight. Why does the body do this?
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Why do protein pancakes come out so dark in color and not fluffy?
I cannot eat protein pancakes bc they taste so shiite. Ever make a protein pancake that is edible?
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How long did it take you to get the muscle gains you wanted?
I've been lifting seriously for about 5 months now and I'm starting to see results. I have not reached my goals yet, but I'm seeing the mass come on slowly.
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Did you or someone you know get the nasal flu mist and still get the flu? CDC says 3% effective
I'm in Canada and I got vaccinated via needle, but my 2 kids got "FluMist" nasal flu injections. They are still recommending it here for kids 6 month to 9 years. CDC is saying it's 3% effective in preventing the flu. Canada, the UK and Finland are saying it's effective at 60%. Did you or anyone you know get the nasal spray…
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Deep body squat (a.k.a. Third World Squat) - if you cannot squat or want to get proper squat form
Six months ago, if I tried to use my body weight and do a deep body squat or (third world squat), I would have fallen on my behind. I couldn't safely perform any kind of squat without dangering my lower back. Today, for the first time since I was a kid, I sat into a deep body squat in between my upper body sets. Not only…
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When do you know it's time to cut?
So you've been building muscle and of course, some fat....when do you know it's time to cut? I have been trying to do a body re-comp, but it's not working out. I get very hungry and I've been bulking a bit. I will need to lose about 4 lbs of fat to get back to my preferred BF of around 18%. When do you know you've built…
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Eating healthy is tough when you have kids
I find it tough to eat healthy with the kids' snacks in my cupboards. And now the Halloween chocolate bars are going to be in abundance in my household this Monday. I LOVE chocolate...oh crap. What are some tricks to avoid eating your children's snacks (granola bars, cookies, Halloween treats, etc). Is there spell I can…
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What is optimum protein timing after your workout to build muscle?
People keep telling me you have to have a protein shake within an hour after lifting weights; there is this window of opportunity. Is this true or is it again bro-science? If you eat enough protein throughout the day, is this enough?
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How to eat 130 grams of protein a day?
I need about 2100 cals a day and 130 grams of that should be protein. I'm currently eating about 85 grams a day of protein. - 2 eggs with cheese (20 g) - handful of almonds (9 g) - oatmeal (3 g) - protein shake (30 g) - meat with dinner (25 g) approx: 85 g per day How do I get an other 50 grams of protein in me??? After my…
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Bulking not necessary for significant muscle gains - research out there
I have being doing a ton of research and it's now out there that bulking up is not necessary to build muscle effectively and that you don't need to eat extra....and that what is important is the amount of protein you are taking in. And that the leaning out phase causes you to lose most of your muscle gains and you are…
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How to exercise so that you are not so sore in between workouts
Last week, I went too hard I think and I had to take 4 days off. Don't want to do that again. I did hip thrusts 165 lbs for 3 sets of 8 and then 135 lbs 1 set of 95lbs x 20 and then the bar 1 set of 30 Then I went on to do DL's, back extensions (glute focused), weighted donkey kicks. Two days later, I did the same again. I…
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Is it bro-science that you have to roll your glutes side to side instead of up and down?
A PT came up to me and told me that if I roll my glutes up and down, it will just make them longer and they won't look as big? PT told me to instead roll side to side to make the glute appear bigger. Bro-science?
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Fixing a Posterior Pelvic Tilt
I have just finished a 4 month PT session and it was extremely helpful. I am still fixing a posterior pelvic tilt. What are ways to correct it? I have corrected it a lot by: - strengthening back with weights (especially lower back muscles - low row, one arm pulls, etc.) - strengthening glutes (mainly with barbell hip…
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Anyone recommend resistance bands for side lying clams, monster walks, sumo walks
The resistance bands that I buy are flimsy and always end up cracking. Anyone know of good sturdy resistance bands? Thanks!!!
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How to perform a squat properly - tall woman (w long femur bones)
I have been practicing the squat as squatting has (in the past) caused me knee injury. I am currently practicing form by doing a wide stance goblet squat with just 30 lbs for 4 sets of 10. I am following these principles...please add or correct me. - feet about 2-3 inches past my sholders stance - feet out at 30 dregree…
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My glute genetics are PATHETIC...slow progress despite lifting very heavy
I have been seriously upping my weights now for 2 months. 5 years ago, my glutes were a complete pancake...flat and nothing...no curve. In the past 2 months, I've probably gained .5 inches on my glutes. I am able to hip thrust 155 lbs 2 sets of 8 before I have to start dropping the weight. I'm doing goblet squats,…
