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Replace soft drinks with zero calorie equivalents.

A few fruits a day are good, but too much will add up to too many calories. I have a protein shake at night,...

Yeah the only reason this thread is still going is thank to nightanole. I don't know how many people he has helped set them up on the path to a good life of lifting. Must be running into thousands...

5 cycles on the same weight but you are not missing the 10 rep week? Are you sure it's not a mental barrier thing?

Indeed.

I see a lot of people getting frustrated with slow progress here.

Look, it's easier if you are a skinny 20 year old to suddenly eat GOMAD, lift 5x5 and join the 1,000 lbs club in half...

Actual LOL.

That's not really true for a newbie with no lifting experience. If you eat enough protein, and do resistance training while losing weight, you can retain all your muscle and maybe even build some.
...

Yeah, doesn't it.

I know his videos are genrally considered good, but I find it very hard to take anyone with that hair cut serious!

Also, what happened with his accent? When I watch his old...

Night is the expert of course, but this looks very good to me. You are not missing the 10 rep week, which means you're not losing muscle. And you are losing fat at a very reasonable rate. This is...

Airliners.net But that was a long time ago, before they redesigned the site and IMO ruined it.

Similar story for me.

Seems to be, the only people who are successful long term are the ones who think of it as a lifestyle change. The ones who think of it as a "diet" or a "12 week program to...

Amazing results all around. Keep it going!

Right. So you already have a BMI of 21. Yeah that explains your maintenance.

Losing the lower belly fat when you are already so skinny is going be difficult. Lower belly is the last place your...

Are you male or female?

How big are you?

Most men have maintenance well above 2000. Are you sure you are counting correctly?

3-4 times a year. OK, that gives me some perspective. Seems I can keep going for a while yet.

Thanks for the advice.

Give yourself a few days rest.

Then pick a weight that you think you can do 6-7 reps on. Do one set to failure, i.e., As Many Reps As Possible (AMRAP). Pay attention to form, if your form fails,...

Night, on autoregulated, any advice on when to deload?

It's my 4th week on autoregulated now. Previously I was on the regular allpro which obviously has those mini-deloads built in.

I know the...

Yes.

Note: you'll have more failed test days on novice as opposed to regular Allpro. On regular allpro, you increase your reps by 50% from week 1 to week 5. On Novice, you have to increase your...

I figure out my MHR using a different formula that also takes into account the resting heart rate. It's called the Karvonen method: http://www.briancalkins.com/HeartRate.htm

Then I target 65% of...

Night answered the part about 10% being the minimum bump.

Let me just add that I was in a similar position and ran out of breath for squats. Night recommended doing 3 sessions of 45 minute LISS...

Done correctly, SLDL should place no pressure on your back. It's a hamstring exercise.