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@adutmj Dr. Mike on point as usual, but I've a nitpick.. obviously overconsumption is bad and they stated as much. Spiking your blood sugar on a constant basis when you're not going to quickly use that energy is bad. That is how insulin resistance starts. Simple carbs are rocket fuel in terms of...

@jely Yup, I've made a spreadsheet already with my expected vs. actual weight, week over week, and the assumed deficit I'm running, so I can adjust that based off of what is actually happening and reassess how long it'll take me. I eat 4 times a day, do the slight majority of cooking in the...

@agoodmeasure I'm using this calculator in which I'm using Katch-McArdle algorithm for the calculation and assuming a 25% body fat. That estimate yields 3490 calories for maintenance under heavy exercise 6-7 days a week. I've also run the same thing with a more conservative exercise estimate to...

@dawn16 You have it backwards. They "pander" to the people who show up and pay. That's not pandering, that's knowing your customer. And for the exact reason you mentioned "not as ... egotistical". Not sure why you think they aren't as invested when they are literally paying for these services...

@catz If you look at the extremes of anything you're going to often find dudes. If men, the median male, took it more seriously than the median female, they would spend more, but they don't according to this post and it seems people's anecdotal evidence. So in fact it seems the median female...

@jakson90 The last time I weighed 185 was after I completed a major cycle tour of France and Spain, we were burning like 7000-8000 calories a day, riding 80 miles every day with 50 lbs of gear, camping, and 10k feet of elevation daily. Lost 8 pounds in a week. My gf, now wife, said I looked like...

40M beginner 6'2" 225lbs Current Goals Drop 25 lbs of weight, goal weight is 200-205 lbs (assuming I can build some muscle) Assuming maintenance for me is between 3200-3500 cal/day Starting today to run a 500-750 cal deficit depending on the day. This is roughly 1.5 lbs / week (0.66% of my...

@hilbrand Yeah! I'm a fan of Alex Bromley, his explanations of different programs have been very helpful. Saw he does them as well, forgot about it. Learned about it from Joe Rogan years and years ago but I never put them into action because I was deluding myself into thinking I needed to have a...

@hilbrand Yes! I do them, it's a bit odd since i have to use random pieces of equipment to do them (I suppose I could use a bench). It's supposed to be every gym visit and funny enough I skipped them yesterday. Do you do them before or after deadlift? I just do 2 sets of 10. It is so simple I...

@borisv I saw your post! Congrats on getting there! I'm a big dude and have been fairly athletic in my life, so I've some expectations of myself that I need to adjust. I hear you though. I'm not trying to ego lift, my goal is to not get hurt.

@steve_yavli Thank you, yeah you're right, whatever the weight is, it is. Maybe the reason is I've looked up "strength standards" which note that a male beginner should be able to lift 1x body weight (https://strengthlevel.com/strength-standards/deadlift/lb). So "not much" by that standard. It...

@rhettryder I started a cut a few days ago. It's the first time I'm seriously dieting in 10 years and under very different circumstances (kids + carbs). I know I post Dr. Mike praise here a lot, but I found this video absolutely brilliant and very helpful as a framework for thinking about...

@mikeb34 Will 100% do this, thank you

@mikeb34 I think I understand what you're saying - so put the barbell under the safety bars e.g in the power rack? Like 50% or so of 1RM? Drive up, hits into the bars and just keep pulling? I see people talk about doing that for nervous system activation. I like the idea, because the initial...

@steve126 That is a problem, yes. I think deadlifting is using your back muscles regardless of technique. What I was experiencing before I think was a combination of things: compensatory over-reliance on weak back muscles the over-reliance is/was related to weak glutes poor core stability and...

It's not much, but I'm a beginner anyway, I was able to do 5 sets @ 225 (which is roughly my currently ~20lb overweight body weight) The core stability and other work I think has paid off - single arm carries, step ups, lunges, belt squat. I warmed up on kettlebell swings, read through my cues...

@jackson12 The good thing with dumbbell press is it really lets you get a much deeper range of motion. The same is true for the pecdec, especially if you set the arms a few notches deeper such that you begin the movement with your arms splayed out a bit behind you. The bench press is such a...

@jackson12 It's funny you mention that, multiple people have told me that ~190 is a plateau point. That is also where my shoulders were starting to feel it and I had to really slow down and concentrate on technique. It's also where I took a week off my normal grip bench and started doing close...

@mikeb34 Oh yes! Be there soon

For my bench press I follow Greg Nuckol's beginner program at a 3x weekly frequency. On Day 3, you do 2 sets, 4 reps each followed by an as-many-as-possible set, where you need a min of 5 reps to progressively overload the following week. Saturday was my Day 3, I benched really early in the...