I started by dropping from 3600 to 3100 cals/day. Almost no change in my weight. Dropped down to 2800, still no progress, then down to 2500 and started losing about 1 lb/week. Not losing any more at...
I've been trying to maintain a -500 cal/day deficit for the last 8 weeks or so, have burned off some of that winter fat in the process. I've been eating about 2500 calories per day on a 40/30/30...
I can say for myself that my body responds as well to weight training today as when I was in my early 20's. I do have to be more careful with my diet now, but all the other things I've learned about...
Between work and family obligations, I learned that if I don't work out early AM before work, I don't end up going half the time. I never used to be a morning person, but I'm officially converted. I...
I'm probably guilty of not stretching enough overall, but I usually warm up with a set of lower weight to get the blood flowing. Legs is the exception - I actually stretch them out in between sets...
I'm 6'3" and have gorilla arms myself. Get used to seeing shorter guys with shorter arms be able to bench more than you, as well as look bigger than you even though they have generally the same...
I take 8g per day, half in the AM, half in the PM. It has helped reduce inflammation in my shoulder joints. Not sure how much it helps keep my body fat lower, but I know it's not hurting.
I've been trying to cut up and burn off the extra winter fat that I've been carrying around. Been targeting a daily caloric deficit of about 500 cals. So far so good overall - slowly seeing my abs...
I always throw a few protein bars in my bag, also pack a healthy lunch made at home for the plane ride (most airplane food is garbage), then while on the road you just need to make healthy dining...
You are soooo right. The other day I was doing post-lifting cardio and this woman next to me is chatting away on the phone while on the elliptical. I gave her a dirty look, she finished her call, and...
Pretty similar for me. Weights 60-75 minutes, abs afterward 2-3 times per week, plus 30 minutes cardio on every day except leg day. Big muscle groups, I do 20-23 sets, smaller muscles 16-18 sets.
I've had great success with a 5 day split over the past 18 months. The 5 day is supposed to make it less likely you'll over-train. Has helped me with both strength and mass.
Dips are fantastic. I do them heavy (weighted) w/forward lean, wide grip on chest day, right after flat bench, then again slightly less heavy (still weighted) vertical, narrow grip, elbows in, on...
Don't mean to oversimplify, but the old expression "there's no such thing as overtraining, just under recovery" comes to mind. Everyone's body is different, and I don't know if you have existing...
I'm only 40, but I can't imagine squatting 3x per week. I work legs hard one day a week and that's plenty for me. They get some extra light work on cardio days as well, but that doesn't really count.
