34 years old (as of this coming Saturday)
The way I'm eating:
~1600 net calories (I use an app called myfitnesspal. On a day that I do nothing but sit on my ass (desk job) I eat 1600 calories. If I exercise -- walk/elliptical/strength training -- I add the calories to my net and eat that many. For example 1600 calories + 500 calories burned on the elliptical = I eat 2100 calories for the day.)
~150g protein (to roughly match my estimated lbm)
Some combination of fats and carbs that hasn't been especially consistent. I avoid sugars as much as possible, and typically eat better carbs -- brown rice/whole grains/sweet potatoes.
I've been working out pretty regularly using a pretty simple upper/lower split 4x a week. At my fitness level it was just easier to split things up this way because I was pretty low on endurance. I've had some success doing what I've been doing -- gotten stronger/seeing some muscle & strength growth, and I've had some major health success overall through dieting and exercise (been at it for 2 months now) -- lost 2 pants sizes, 1 shirt size, as well as reducing my blood pressure (I was borderline for meds), and losing 21LBS.
That being said there's plenty I've been doing wrong in the gym -- I had no real plan for progression and I wasn't doing some key exercises mentioned here -- squats/deadlifts -- because frankly, they're intimidating to me. I'm going to switch up what I've been doing and some things about this plan really sold me on it. Some things mentioned early in the first thread about muscle imbalance (caused by poorly planned routines with too much focus on isolation) and potential for future injury really resonated with me.
Because my health is the priority right now (as said I was struggling with blood pressure and a few other health concerns at my starting weight of 260) I will need to remain on a calorie deficit, and I will need to continue doing some cardio and walking on off days. Ok, background set -- a few questions.
1. Is this a good program to follow even when attempting to lose weight and on a deficit? Are any modifications required (because in general I have to assume that I just wont be as strong when not eating at my maintenance)?
2. Any suggestions on my diet/caloric intake/protein intake? I have a fairly slow metabolism in general due to several down/up yo-yo dieting situations in my life -- that may be worth keeping in mind.
3. I apologize because I know this has already been answered, but I wanted to make sure for the sake of clarity. If you aren't able to hit your reps on ALL exercises, do you reset on ALL exercises, or just the ones you couldn't make the progress on?
Thank you in advance, and a big vote of thanks for continuing to help out the noobs multiple years after initially creating this thread. Impressive.
Results 7,381 to 7,410 of 11884