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@livingloved What’s your favorite beef, eggs, and rice recipe?

@masscongregation Most recently I've been following the Jacked & Tan GCZL program.

@worshipnico1 Thanks. I'm doing everything in #1. Time to work harder on #2 and look into #3 and 4.

@rahul969 A few months.

@rahul969 Here's a recent week. The volume of each workout is typical, though some weeks it's three sessions instead of four. Exertion level: Most sets within 1-2 reps of failure while keeping good form. DAY 1 Treadmill - 5min warmup Squat - 235x4, 205x3, 205x3, 205x6 Deficit Deadlift - 5...

@olives Can confirm. I've got teen boys, so not having snacks in the house is not an option.

@jonathanw It occurred to me, I take Sertraline, which is known to reduce testosterone levels, apparently.

@jonathanw I'll check into it. I just looked at my results from a blood test during my physical two years ago, but it appears they didn't include a testosterone test.

@jonathanw My mental state is good. Lots of drive and focus when I’m working out. Not so good with willpower when late evening snack time rolls around.

@kimmac23 I hadn’t thought of this before, but I take Sertraline. It’s apparently known to adversely affect testosterone levels, so maybe that’s part of the problem.

@bartretgtichele Sounds awesome. Are those percentages based off of your estimated 1RM, or are they based on some sort of training max?

@harko Any particular programs you had success with? Seems like all the popular programs I see suggested a lot are more strength-based.

@gracecottage Can you describe specifically what you mean by focusing on your protein?

@dekaewaii Thanks! I guess where I'm most disappointed in results is the lack of change in size in my chest, arms, legs. I know my body fat is high, and I know why that is. It's the lack of muscle growth that has me flustered.

@dawn16 Yeah, seems like most of the programs I see recommended are more strength-based. Any suggestions for hypertrophy based programs?

@eljor2099 Any specific plans you'd suggest?

@susejlx Thanks for that. I hang out a lot with younger cyclists, so I probably judge myself harsher than if comparing to the general population in their late 40s.

@nganha222 Started with a couple MAPS programs. Did 5/3/1 for beginners for a long while. Most recently did GZCL Jacked & Tan 2.0. Sample of a recent week: Exertion level: Most sets within 1-2 reps of failure while keeping good form. DAY 1 Treadmill - 5min warmup Squat - 235x4, 205x3...

@catb I do a smoothie every day, either for breakfast or lunch. Almond milk, greek yogurt, oats, kale, blueberries, bananas, protein powder, creatine, and chia seeds. It's the other meals that aren't great. I'm starting today to use LoseIt again. Thanks for the advice!

@dhy_yhd Thank you for that advice (and for the kudos). I’m sure the calisthenics work transfers to real life better than strict barbell stuff. I do some mountain biking and adventure racing, and it’d be nice to see some carryover.