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I have been doing a program designed by Stark for about a year now and the old body is starting to send some signals. The program was designed around heavy compounds and progression. I loved it, my...

Intermittent fasting is great if it works for you and puts you in a deficit. That is a good start. I would add in walks for now. Walk as long as you can and attempt to prolong the walks. After...

Yes, but I appreciate the response. I think one issue I have this subconscious fear of losing muscle. When I first started I was a hard gainer and as I have aged and my activity slowed down I have...

. Thank you for the reply and the simple formula. Once I hit 220 I would like to revisit my plan, so I am going to start with that as a goal, but I think I will shoot for 2000 calories daily to...

I am going to turn 50 this May. I have built quite a bit of muscle over the years and if I can cut my BF a decent amount by May, I think I will be pretty happy with myself. I am currently 5'10 252....

I read his book. The guy is mentally tough, I will say that. He was in the Air Force if I believe correctly and failed the elite rescue training and after the Air Force he had some issues, got fat...

LOL. You sound like my wife. She can not help herself is she sees a bump or pimple on my back.

I have DDD. 13 disc bulges (I believe that was the last count), had T-spine surgery to fuse T8-9 and 10-11 and cut out a calcified ligament in my spinal column. Have arthritis in my spine as well. ...

I realize that you can cut pretty much on any program, but it seems some are a bit better suited for it. Is this program decent for cutting? I have a pretty bad back and have to modify things as...

There are really three ways to preserve muscle while losing fat. 1. can not be discussed on here. 2 eat a lot of protein 3. Lift weights.

Man, I feel you. My back is shot- Had T spine surgery. Still aches all the time. Can barely lift my arms above my head sometimes. Gout flare ups in my left big toe I thought I broke my foot. ...

Your two goals are accomplished by different means. You are going to lose weight by calorie restriction and gain muscle by surplus and weight training. Pretty much everyone on this site would...

. I will try that. I was doing zercher squats but I was having a hard time cleaning the weight and then dropping in into position. Just awkward. I do have back issues and I added in Deadlifts but...

I have borrowed a barbell and about 375lbs in weights so I can at least do some things in my garage. The problem is I do not have a rack and the bench I borrowed does not have a rack either. So I...

Done

Any good hacks to get that much protein in and still keep calories fairly low?

So I was reading an article citing a study in which they had the participants eat varied amounts of protein. The group that ate 2.7 g/kilo lost almost no muscle mass, while the groups that ate less...

Thank you for the replies. I was tracking pretty solid for the last two months, but I was giving myself a range 2200-2500 (the calculator I used guesstimated my TDEE at around 3100, but I...

Just a bit curious what the strict calorie counters do when they find themselves in a restaurant that does not display calorie information? Do you estimate? I find myself out in the field quite a...

I would not suggest planet fitness, from my understanding they emphasize cardio equipment and lack in weights. They also frown on working out hard. As far as kid's go, I have three girls (3,6,10)...