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I haven't paid much attention to him lately but he includes whey in his diet which shows he's not dogmatic about things.

Back in the day, anyone that's never been to Westside saying anything about Westside training (myself included).

FDA sets levels of nutrients to prevent deficiencies, not for optimal health or for specific goals like muscle increase.

Sounds like you know what the problem is. Accept the consequences of your intake level or change it.

Also, there's a difference between a newbie and someone stuck at a novice level spinning his...

I wouldn't go with a smoothie if the intent is to feel full.

Translation: Relax. Have a pint. Or two.

What numbers are you taking about?

You either don't need advice or you need more than you realize.

Emphasis on chest and biceps. Light on just about everything else. Go for it if that's what you're looking for.

All oils and fats have roughly the same calorie content. If you want lower calories, the easiest option is to use less.

Negative self-talk is a bigger problem than any lockdown.

Needs to gets me a dog.

A proper novice program for more than a week.

Your lower body is badly lagging and your proposed splits do little to address that.

Kids can't read or math these days.

I'm saying this:



At any time, did it ever occur to you that 4lbs = 1% bf is not even remotely true? 4 lbs is 1% of 400lbs.

Even if the above is true, how did you reconcile thinking you...

I've never used it but MyFitnessPal gets a lot of mention here.

For reference, what do you regularly squat/bench/deadlift?

Your math and understanding of the basic concepts is what's ridiculous. You don't need to drop to 140lb to get to 13% bf.

It's not bad. My personal preference (take it or leave it) would be to replace the glute bridge with dumbbell RDL (1 or 2 legged) and put it on pull day. If you don't have a bench, you can do floor...