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  • I don't think those are reasons to prefer higher...

    I don't think those are reasons to prefer higher reps either - but if you want to try All Pros Simple Beginners Routine, it would suit you I think.
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    Fat loss is caused by a net calorie deficit. So...

    Fat loss is caused by a net calorie deficit. So look at calories firstly - not macros.

    Apart from making sure you get sufficient proteins and dietary fats, there is no reason to get too particular...
  • +1 for eat more Do that and the answer to your...

    +1 for eat more

    Do that and the answer to your OP is yes.
  • Crossfit is more well known for injury risk than...

    Crossfit is more well known for injury risk than anything else. I realise the classes vary a lot... If your main interest is health, that can be achieved by adding certain preventative maintenance...
  • Not trying to be mean but that sounds like...

    Not trying to be mean but that sounds like typical behaviour for a 140lber - you need to break eggs to make an omelette OP. Allow some controlled amount of fat gain.
  • I bet the issue is not eating enough...

    I bet the issue is not eating enough...
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    You won't get that certainty by paying some...

    You won't get that certainty by paying some random off the internet. A lot of the custom programs I've seen are far worse than the 'cookie cutter' routines we have in the sticky threads.

    Unless...
  • If you don't bend your knees, you are probably...

    If you don't bend your knees, you are probably allowing the bar to drift away from your legs - which puts shear forces on your spine - bad idea.

    Some knee bend is inevitable as it gets heavier....
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    There is merit in incrementally increasing your...

    There is merit in incrementally increasing your workload until you can no longer sustain it. Then deload and reset to a lower workload level.

    You will have found your individual Maximum...
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    BF% is probably optimistically low - unless you...

    BF% is probably optimistically low - unless you are tall or have been training for quite some time.

    Post a pic for a proper answer, never trust BF% from BIA
  • Why are you doing it? Do you intend to compete as...

    Why are you doing it? Do you intend to compete as a runner?
  • Maybe you don't need to do as much...

    Maybe you don't need to do as much walking/running. What is your goal for doing the training? It could be that resistance training will have more influence on this goal than walking/running does
  • Every newbie tries to dodge training legs with...

    Every newbie tries to dodge training legs with weights because it's hard

    Every lifter who gets worthwhile results trains legs with weights

    Be smart, take our advice OP, don't fall into the same...
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    Anecdotally, yes it does. I get up in the night...

    Anecdotally, yes it does. I get up in the night if I have an evening protein shake. Once is manageable but I would be looking to change my approach if it's several times, sleep it more important than...
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    What about them?

    What about them?
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    Like I already said - you got stronger, that is a...

    Like I already said - you got stronger, that is a result. Nobody is lean at 210lbs - at least not a typical average lifter.

    It comes down to not properly understanding body composition (we see...
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    Really you should lose weight on anything much...

    Really you should lose weight on anything much under 2500. For a steady 1lb a week, make that about 2000-2200. Perhaps check the accuracy of your counting, make sure you are weighing stuff - at a...
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    Don't spam the same post across forums please.

    Don't spam the same post across forums please.
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    Yep That's inflammation.

    Yep



    That's inflammation.
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    Nope, no magical answers. I swear that's what...

    Nope, no magical answers. I swear that's what everyone comes here expecting but they don't usually outright say it.

    18 months is not that long. If you were bulking, your BF% could have stayed the...
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