fitness after 30

In a recent advice thread here on building muscle, I got a wide variety of recommendations on how much protein I should be eating. Looking for more clarification, I went off to the wider web and found even more variation (even when sticking to reputable health and fitness sites). I’ve seen...

Hey everyone! I’m not sure how to start this 🥹 so basically how do you comfort your partner when they’re sad cause haven’t really made any improvement at their gym? My husband and I have been hitting the gym seriously these two years. Our gym have one of those professionals body...

I read a lot about the l carnitine supplement recently. Considering if it will assist in weight loss, but insure it will not affect hormonal balance. Is l carnitine supportive of Male hormones and could this lead to unnecessary growth of unwanted hair in places? Any experience or thoughts on the...

Hi all, I’m hoping to receive some insight and help. I’m 38 F, have been working out for years, off late though about less than a year after I workout I get a bad cold and a terrible soar throat! The last week it’s been so bad I lost my voice for a good 3 odd days and had a swollen and itchy...

I’m a 45 year old male. Started working on fitness again 4 months ago. I started at 257 lbs, 38% body fat. I am now at 236 lbs, 33.1% body fat. During those 4 months, I have been doing resistance training three days per week, with noticeable and measurable strength improvements. Diet is...

So my husband (5'3/172lbs) and I (5'6/245lbs) are both 34. My husband just got a reality check from his doctor regarding fitness and cholesterol and I am much bigger and unfit so we're both taking the doctor's advice to heart. No more eating out, no more drinking, calorie counting, eating...

I just finished my bulking cycle (is that hunger I'm starting to feel) using "if it fits your macros" as I've had the most success with that diet. One thing I noticed is since I can have 300 grams of carbs a day I eat a ton of sugar, around 100 grams a day, however, the sugar comes almost all...

Busy parent here, as I'm sure many can relate to. I go to the gym 4x and run 2x per week. Currently do an upper/lower split at the gym, with one upper day a push bias and the other a pull bias, one leg day a quad bias and the other a glute and ham bias. With warm up and a bit of a stretch or a...

Have any of you listened to the Huberman podcast episode with Dr. Lustig on sugar and processed foods? A lot of the more detailed biology discussion is way over my head, but I’m wondering if you all have any thoughts or personal experiences with reducing or eliminating processed foods from your...

38y/o male, 222lbs and recently did a DEXA scan. I want to lose weight, but also gain muscle at the same time if possible—recomposition. Looking at some body recomposition info, I should be eating 200g of protein per day. Some more info: 35.2% body fat 1700 calories TDEE, not counting gym time...

As I continue in my analysis paralysis over whether to switch to HLM, I've been thinking about resets. Let's say I'm doing exercises A, B, C, and D. Based on how things feel now, I group A+B into my heavy day, and C+D into my light day. For my medium day I do A+B but at a reduced weight and...

Has anybody stacked both? Also, did it break your fast?

Mildly NSFW Pics (partial nudity). Terrible MSPaint skills. Stats: Age: 35 Height: 6ft1 Weight: 175lbs > 185lbs Squat: 45lbs > 260lbs Bench: 45lbs > 175lbs Deadlift: 130lbs > 440lbs I lift 4x a week, basically a PHUL type program (main compound lift followed by accessories). I have no...

Hi everyone, I'd appreciate any feedback on my form here. I'm 6'1" 255lb I'm squatting 245lb, this is my last set of 3x5 and I only manage to get 4.

I am 35 (F), vegetarian. I follow Intermittent fasting and I do YOGA every weekday morning. On weekends I try to go on long walks with my toddler. I have a desk job that requires me to sit for 7-8 hours with travel once a week involving constant sitting+driving for 2 hours (to+fro). I have...

March 2022 I had No specific diet, No workout plan but in and out of the gym lifting weights (badly) out since 16. I am now 34. In Body scales usually mid week 1-2 weeks apart because generally they were de-motivating me and messing with me mentally around body fat percentage – so I use them...

I'm pretty sure that Wall-E wasn't meant to be a documentary (I'm pretty sure Idiocracy wasn't either) but as anyone can see by looking around, we've got trouble. As is always pointed out, weight loss is about diet, but diet and life when you aren't 20 is a little more difficult. Buy in from...

Trying to receive my motivation here. Very day. Working out very hard the last 6 months. I’m “in shape” l but still fat as fuck. (Yes, yes, I know, I know, I’m not in shape bc I’m a fatass, but I can do cardio and HIIT forever, have good objective health metrics aside from being a fatass, and...

I am looking for adjustable dumbbells to buy for myself. I work from home and want to stay active and workout from home as well. Would love to have suggestions which dumbbells to buy. Thanks in advance! Edit: I managed to buy Bowflex Selectech 552. using these dumbbells are really helping me...

I have a decent home gym comprised of 5-50 lb dumbbells, full power rack with lat pull down, including barbell and approx 300lbs of weight plates. Also have a functional trainer, echo bike and leg extension. I can only commit 3x/wk due to personal reasons. What is the training split I should...