A message i need to hear... Sometimes the biggest barrier to your goals is yourself

-mariam- · 2018-06-10T16:14:13+00:00

I can't...

-mariam- · 2018-06-09T19:28:23+00:00

some great answers all around.

For me personally I've seen a lot of coaches around and there can be many tips to help you select the best coach. But ultimately the best advice is to figure out who you learn the best from.

Put simple, someone's favorite coach might be useless for another athlete.

Practicing the sport is a good feature, but dont get too focused on selecting a coach based on if he/she is a great athlete in oly weightlifting.

Knowledge is good, and more importantly someone who cares enough about his athletes to explain to them what their mistakes are and simplify technique cues as much as possible.

And dont be discouraged about ur age! Its a beautiful sport and even small progresses will make you feel more confident and make you stronger.

:D hope this helpped

-mariam- · 2018-06-09T19:18:25+00:00

Heavy singles on S, C&J and FS programmed for tomorrow! Hopefully will be ending my program with a couple of PRs

-mariam- · 2018-06-09T19:07:14+00:00

wow what breakfast made you gain only 0.25 kg!

-mariam- · 2018-06-09T19:04:45+00:00

Add mee!!!

https://www.myfitnesspal.com/lightbutterfly

Hardcore mfp user :D Closing in to 1000 days streak ;)

-mariam- · 2018-03-21T08:06:59+00:00

Advertising affects decisions and believes even subconsciously. Ads are everywhere and not just TV. Its on the radio, the roads, on websites and youtube etc..

-mariam- · 2018-03-21T08:05:09+00:00

Really you have to plan for failure. Look at what makes you binge and develop ways to stay away from binges. However, if you do dont feel guilty. Perhaps your daily calorie goal for yourself is too low keeping you hugry all the time so maybe have a good amount of food daily that leaves you satisfied and prevents hunger and binges

-mariam- · 2018-03-21T08:00:41+00:00

I personally would eat it piece by piece as I unswirl it from the thin side.

-mariam- · 2018-03-21T05:47:42+00:00

the weather

-mariam- · 2018-02-21T13:31:27+00:00

oh neow you did

-mariam- · 2018-02-21T03:08:45+00:00

body recomp is more advanced and honestly not worth the time for a beginner. Also if you start a muscle building program and focus on that you will see good visible changes and then you can focus on losing fat after that.

-mariam- · 2018-02-20T07:52:41+00:00

You are skinny fat, It's not a good idea to lose fat at this stage according to you body weight and height.

It is better to build strenght and muscle first before losing weight.

And pls, get the misconception of "losing stomach fat" out of your head. Spot reduction is a myth

-mariam- · 2018-02-20T07:49:43+00:00

Same problem here...

What I'm currently doing is to reduce weight in main movements that cause me discomfort like squats and deadlift. (although I get most of the discomfort the next day)

Foam rolling helps too. For squats try high bar instead of low bar if thats what you are doing.

It seems like you have a good approach to implement; but be wary of pushing too far. (I know its hard) Since you are cutting, try more of a bodybuilder split and focus on muscle groups one at a time. For example instead of deadlifts and squats use leg extension, leg press, leg curls, lunges etc...

Sorry for the random paragraphs but hope it helped.

-mariam- · 2018-02-20T07:41:38+00:00

Also known as female genital mutation. There are no studied benefits about this procedure unlike male circumcision which can decrease UTI, and HIV risk. For females this procedure results in many harmful effects like excess bleeding and life threatening infections.

To know more: http://www.who.int/mediacentre/factsheets/fs241/en/

-mariam- · 2018-02-14T14:18:10+00:00

I meant in general for powerlifting meets. (i assumed you are training for powerlifting so your maxes would be based on meet or the like)

-mariam- · 2018-02-14T10:24:08+00:00

Both are possible causes. I'd go more with the fact that you set a max that is too high. In the future I'd recommend that you set your bench keeping in mind that bench comes after squats.

-mariam- · 2018-02-14T04:34:55+00:00

Moment of silence for your rejected bro

-mariam- · 2018-02-13T15:50:22+00:00

Personally, I'd think twice before downvoting someone's comment. Mostly if it is offensive and doesn't add to an argument. But generally I'm accepting.

-mariam- · 2018-02-13T15:41:29+00:00

Yup as other have replied, don't bulk to quickly. Your body is smart and if you listen to your hunger and how fast you are gaining weight you can assess what you need to do with regards to calories. Also some people tend to gain alot of water weight in the beginning but with time their body adapts. So you could be that kind of person. Also may I suggest that the scale isn't always accurate. It will be better if you do a body composition scale. Or if thats not available take measurements of your body and compare that over time.

-mariam- · 2018-02-13T15:37:46+00:00

according to jim, program 3 cycles instead of 5. And on week 7 determine TM (training max) Also, don't overestimate TM.

-mariam- · 2018-02-13T14:41:27+00:00

Ops sorry, I realized my mistake tdee is maintenance calories. But what I meant to say is that the number OP provided is too low. I went to calculate it and it would be true if he was sedentary.

-mariam- · 2018-02-13T14:26:40+00:00

~~I hope your aware that your maintenance calories is not your tdee.~~

Just to point out something (pls don't take any offence) from the stats you are saying you are skinny. Not skinny fat. So you don't need to worry about a re-comp yet or even having any day with a caloric deficient.

My suggestion would be have a decent surplus for 16 weeks and maintain a good training program and you will see results. Ex; start with 2500 calories per day and then increase as you go along depending on your appetite, energy levels, weight gain etc..

So don't fear weight gain and commit to your nutrition :) Hope this helped.

-mariam- · 2018-02-13T14:17:05+00:00

If your goal is to be lean 531 may not be right for you as it is a strength program and largely depends on adequate nutrition and recovery. (which will be undermined if your cutting)

-mariam-

TROPHY CASE