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@oikonomia Check out r/BlackLadiesFitness too!

@joyfulspirit68 I agree- I used to make the mistake of trying to cook way too healthy by using no salt or oil and it wouldn’t taste good! So of course, I’d be back getting takeout after a few days, which would be filled with butter and sodium. Then I started using a moderate amount of salt and...

@pokerking Hi there! You sound like a great daughter to be concerned for your family's health and fitness. It's great that you are in this mindset now because it'll be easier to carry sustainable habits through adulthood. There are great resources in the FAQ. Firstly, what I can't emphasize...

@violetnicole Honestly I would add on to this to even drop time constrained goals and just focus on improving on a week by week increment, whatever it might be. Use dumbbells to do bench press, which works the same muscles as push ups. Start with 5s if you need to. Try to go up 2.5 lbs every...

@mrkruback Definitely true it does fire and it does produce growth. However important to note that this study showed hip thrusts produced an average 2% growth in quads and 4% growth in glutes. Squats produced 12% and 9% growth respectively. So hip thrusts produced a lot less quad growth...

@dawn16 I don’t follow Bret Contreas anymore but even he in the past has always recommended you include all compounds. This is a good analysis of it that touches on why there’s no need to leave out one for another: https://mennohenselmans.com/squats-vs-hip-thrusts/

@christianwithhope For people who are already lean like yourself, I’ve seen at least 6 months and up to 1 year on a 200+ daily calorie deficit. Since will also lose muscle for sure when you cut, your goal would probably to be just bulk as long as you can stand the fat gain with it. Whatever you...

@christianwithhope I'm going to go out and say I believe you should have gone for a longer bulk if you planned on cutting after, or focused more on recomp which would have led to maximizing newbie gains. Cutting doesn't seem to make too much sense at your BMI.

@bill01 Yesterday I was finishing a round of lifting with some cardio. I had a realization at the end of it that I didn’t look at the calories burned section once- just the distance, because I’ve been working on improving my cardiovascular health. These shifts in focus have happened ever since I...

@therosary9 FWIW I'm exactly your height, weight, age, and have a similar body composition (I was so excited to see this post!!) and I also have a similar workout schedule of 4-5x a week lifting and 2x a week cardio. I actually maintain on 2100 calories, though I aim for 2000-ish a day because I...