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@grandslam Your goal is sexiness. And you talk about diet, so I'm guessing you think you need to lose fat to be sexy. We'll talk about diet shortly. If you have 3 hours a week for exercise, and that's it, I would structure a very dense workout, that uses a majority of compound movements...

@ryspi76 Can you get yourself a piece of cardio equipment, an adjustable bench and adjustable dumbbells? Once the kids go to bed you can workout together, one does cardio, while the other does weights, and then alternate days. 30 minutes a day. Cardio or weights, rest 1 day a week. Make the...

@reddragon4444 I'll have to stop you right here. Nope. :) But yes, reducing ultra-processed highly-palatable food is a good idea. It tends to improve hunger and satiety signally, and makes maintaining a healthy bodyweight more likely to occur without requiring a ton of mental effort. All...

... If I were to guess, I think you'll be closer to 180 when you hit your body fat goal, if you train hard, and your diet is consistent the whole way through. Waist measurement, scale weight, and pictures are far better for assessing progress. I would not do another dexa, unless it were free...

@godisworking101 yeah, if you dig a bit deeper on the RP channel, or search like "Dr Mike MRV, MEV," he's been interviewed about this stuff dozens of times, and made a lot of his own videos. It would be helpful if his one-off videos like the one I linked had a links to basic explainer stuff.

@rlma3355 One quick thing -- your RMR is not your Total Daily Energy Expenditure (TDEE). TDEE is more likely what you care about. It should be much higher than 1623. But this number is only as accurate and relevant as you are in tracking your food -- if you're even planning to do that...

@godisworking101 If you follow Dr Mike and the RP content you'll learn plenty of reps in reserve. His style might be a bit abrasive though, so it's not for everyone. A more family-friendly source would be Dr Eric Helms, or the Stronger By Science folks.

@godisworking101 I don't think you should need 15 reps to learn technique with barbell movements. With dumbbells I can understand if the weight jumps are too big. Going from 15s to 20s is a huge % increase. But if you've got loadable barbells, you can small increases that shouldn't alter your...

Actually -- this seems like a bit much too. If you want full delt development, benching gets plenty of front delts too, and side delts would be served well with side laterals (very low fatigue compared to overhead press). Doing these once a week seems fine though. Good luck

@psalms91forme I don’t think your trainer’s advice of simply “eat more protein” is the best first move. Yes, eating higher protein (if your protein intake is rather low) could be helpful for recovery and muscle growth, and satiety, but it wouldn’t be my first recommendation. I would guess...

@godisworking101 This jumped out at me -- So if your first two sets are 10 reps, but you can still do 15 reps on your 3rd set, then sets 1 and 2 are too easy (5 or possibly 6-7 reps from failure). I think you need to make your work sets harder, like 0-3 reps from failure. To accomplish this...

@trichakra Yeah, I'm kind of in the same boat wrt to bladder size. But I don't have trouble getting back to sleep. This probably doesn't work for most people, but something I like to do is wear a sleep mask. I just got one that also has headphones built-in. I'll usually play a podcast that's...

@trichakra You might want to call it earlier on the coffee. A lot of folks will clear caffeine fast enough to be fine, but if you want to get to bed by 8:30-9, I would cut it off at noon or possibly earlier. If needing to pee is an issue, you could restrict fluid intake even earlier. You'll...

@trichakra Maybe talk to a doctor. You could also try naps to get you there. Are you sleepy during the day?

@hallartistry Play ping pong again. Get good enough to beat most of the 12-year-olds at the rec center Be less boring Deadlifting 5 plates again would be cool, but looking like I can deadlift 6 would be even better. Learn to maintain body weight under 200lbs for the entire summer, without...

@jambalaya16 I think all you can try to do is more gradually expose your wrists to stress. If you have a lot of wrist pain with what you’re doing, you need lower the training dose. Don’t stop entirely, just try to find a more manageable volume, and work it up gradually. Supportive devices could...

@thaphobia Any 4-day template from Barbell Medicine would give you a good approach, especially if you like using the main barbell movements as your core exercises. It's 4-days of full body training, 2+ days of GPP (which is usually extra back, biceps, triceps and cardio). And you can do more...

@lucashemingway1196 If you've really only been eating 50g a day, it could be quite a significant difference, but the individual variation for muscle gain is very high. You're basically just starting, so if you're going to be a high responder you may find out pretty soon. Although your...

@lostsoulz12 I think it's pretty reasonable. You've put your chest work as a priority on all days. I don't hate this, just pointing it out as a distinct choice. As you progress, you may want to try to work in some nordic curls or machine hamstring curls on a day you're not deadlifting. A...

@lostsoulz12 You are not underweight.