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  1. Replies
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    633

    Sorry about that...it seems link posting is...

    Sorry about that...it seems link posting is prohibited on this forum. However, you can find the article I mentioned by going to my website (in signature), and using the search bar at the bottom to...
  2. Hi stiglitz! Sorry it's taken me so long to...

    Hi stiglitz!

    Sorry it's taken me so long to get back to you. It seems this forum gives no notifications of replies. Glad your back is better and that my advice was helpful. Unfortunately all links...
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    477

    Hi olddad! First of all, congratulations of...

    Hi olddad!

    First of all, congratulations of taking this step. As a strength and fitness coach I always enjoy seeing people pick up the iron and start improving themselves. You've already won the...
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    Hi pca188! The first thing you need to do is...

    Hi pca188!

    The first thing you need to do is start eating more, especially protein. Aim for at least 100 grams of quality protein every day, as well as lots of veggies and carbs. You won't gain...
  5. Replies
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    633

    You're welcome, glad to help. Lifting weights...

    You're welcome, glad to help.

    Lifting weights is definitely a good idea, and in fact a must to build muscle and get the "toned" look you're after. Cardio alone won't build any muscle to speak of,...
  6. Replies
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    Hi Kellz1000! Good questions. As a strength and...

    Hi Kellz1000! Good questions. As a strength and fitness coach, I often hear similar inquiries. Here are my thoughts.

    1) Fat cannot be converted to muscle. It's physically impossible. The first...
  7. Hi jorge88! As a strength and fitness coach,...

    Hi jorge88!

    As a strength and fitness coach, here are my thoughts.

    Nutrient timing isn't as big a deal as the bodybuilding community tends to make it. It's true that having a protein shake soon...
  8. Replies
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    Hi DoiEvenLift! In my experience your problem...

    Hi DoiEvenLift!

    In my experience your problem is a common one. Basically, you just need to eat way more, including lots of carbs. Start drinking milk – tons of it, every day. Have lots of rice,...
  9. Hi stiglitz! As a strength and fitness coach I...

    Hi stiglitz!

    As a strength and fitness coach I encounter problems like yours often, and have even dealt with a similar injury myself. Here's my advice.

    1) Keep deadlifting. Lifting injuries and...
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    2
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    Hi Bigspoon186! Thanks for your post. As a...

    Hi Bigspoon186!

    Thanks for your post. As a strength and fitness coach, I'll do my best to answer your questions. Here are two points to consider:

    1) Fat loss is simple. All that's needed is a...
  11. Replies
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    Hi cobrien2! I agree with SimonSaysROFL –...

    Hi cobrien2!

    I agree with SimonSaysROFL – Focus on lifting normally and your weak side will catch up eventually. Several years ago I had a strained right pectoral, which led to a similar imbalance...
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    Hi Pornflakes! As a strength coach, I'm happy...

    Hi Pornflakes!

    As a strength coach, I'm happy to critique your squat. I can't make a full evaluation without seeing your foot position, but I'll give you all the advice I can. Here are my...
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    Hi sgraus! Congratulation on reaching 8.5%...

    Hi sgraus!

    Congratulation on reaching 8.5% body fat. Being so lean, it's easier than ever for a calorie deficit to result in muscle loss, because you don't have much more fat to lose. I agree with...
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    Hi OldNewb! Thanks for your post and...

    Hi OldNewb!

    Thanks for your post and questions. Sounds like you're eager to get stronger. Your goal of 225 on bench and squat is perfectly attainable with the right training approach. As a...
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    Hi Jules! Not sure if you're still looking for...

    Hi Jules!

    Not sure if you're still looking for an online nutrition coach with a strength training specialty, but that's me. I've been training for 10 years, coaching for 5, and have helped lots of...
  16. Hi dgio! Here are my thoughts on your routine:...

    Hi dgio!

    Here are my thoughts on your routine:

    The volume is very high. If you're pushing to the max on every exercise, I know from experience this will almost certainly be too much volume long...
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    Hi wolfen66! As a strength coach, here are my...

    Hi wolfen66!

    As a strength coach, here are my thoughts on your program:

    The Good:
    -Includes the 4 main lifts, squat, bench, deadlift and press

    -You're lifting heavy (high percentage,...
  18. Replies
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    Sticky: In my experience, optimal training volume varies...

    In my experience, optimal training volume varies from one person to the next. There are general principles that apply to most trainees, but eventually each lifter needs to figure out for themselves...
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    Hi lesnarfan89! Since it seems like your...

    Hi lesnarfan89!

    Since it seems like your diet's pretty restrictive, what are some food you CAN eat? I also agree with Doug – knowing your conditions would be helpful in advising you on nutrition.
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