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What ChocoChick said. Your body recomps a bit - muscles adapt under the load but your whole system adapts within a month or so and the gains slow/stop. As I understand it, during that adaptation from...

A circuit would be killer to amp the intensity. How do you work around others using the same equipment if doing a tight circuit? To minimize that risk I can see:

Pushups/DB Pushups/ or DB press...

Good to hear. Thanks.



Overall fitness, yes. Prep a bit on the cardio so I'm not jamming my heart rate into the 200s (bpm) like last year on the first century of the season. Prep on the core...

Sadly, just two benches (one flat, one adjustable). A couple swiss balls, too. No BBs or racks of any kind. The only weight alternate I have besides the DBs and the universal are some medicine balls.

Looking for advice on some exercises to work into an ~8wk program (will review, adjust after that period), aiming for maximum efficiency here. Maybe full-body isn't the way to go but that's where I'm...

9 months of squats and you still are getting killer DOMS? Soreness is to be expected, but you should have seen a drop in soreness severity towards the end of the first month. If it's really that bad,...

Unfortunately I haven't got much for a suggestion, other than to learn to love the oats. You're spiking your system with your breakfast - egg (ok), breakfast sausage (fats good, this kind of fat...

If being 110 lbs was your goal, congrats. But if you've been "bodybuilding" for three years, that doesn't seem to be bodybuilding to me. That's simply being as skinny and fat-less as possible....

With my current gym and schedule, I workout in the gym in the evenings, but I know I never get the same intensity as I do with early-afternoon workouts I have on the weekends.

Is there something I...

If you can't do your bodyweight, use the cable pulldown (same as your lat pulldowns) with the bar, and do pullups/chinups/pulldowns that way. Gives you control over how much weight you use on those...

"Hard work, prayer, and vitamins brother"

I haven't lost all that much .. 10-12 lbs, and I get the same sort of questions. It's the compliments that I occasionally get that make up for the stupid...

Without supplements (whey), 40/40/20 prot/carb/fat ratio can be very difficult to do (and expensive, with that kind of meat bill every week for groceries).

30/50/20 is a much more reasonable goal...

This last week I was sick with a very persistent but very mild head cold, and didn't go to the gym at all. During that time I lost .75 of a lb, without exercise. My measurements have been all over...

Workout

When I started I knew I eventually wanted to lose the fat, but the first goal was to get the blood pressure under control. Regular gym time has certainly done that with my current routine....

The Diet:

Overall I've phased out my morning cereal in favour of oats/fortified quick oats&fibre, added cottage cheese, natural pb, tuna, and broccoli into my eating, mostly swapped out coffee for...

My old thread was over in the workout journals, but it's more appropriate here as I know I'll have questions as I go through the whole process. I'd just like to say seeing everyone's progress and...

Just as an experiment, try cutting out dairy for a week. I find that I have constant bloat from dairy, and after a week of cutting out the morning cereal w/ milk and severely reducing or eliminating...

Um, maybe .. but can you really eat 9-10 cups of cottage cheese in a day??? I can't eat much more than about 1 - 1 1/2 cups in a sitting before I wanna puke.

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