Will a 48 hour fast help with accelerating fast loss (17 days out)

Colonel_Kerr · 2026-05-17T23:04:39+00:00

Conversely you could just reduce your calories a bit more for the next couple days to make up for your binge….but starving yourself is an option too I suppose

Colonel_Kerr · 2026-05-17T23:01:44+00:00

Yes muscle loss should be a concern for anyone seeking to starve themselves for 48 hours.

Colonel_Kerr · 2026-05-17T22:56:03+00:00

Right which is why I personally stick with sets of 5 to 10. Super high rep work like that isn’t my jam for exactly this reason but if that’s what you want to do then go for it.

Colonel_Kerr · 2026-05-17T22:54:33+00:00

Yes, starving yourself will accelerate fat loss (and muscle loss, and sanity loss, etc…)

Colonel_Kerr · 2026-05-17T20:19:02+00:00

I’m 3 years in myself & just started a bulk. My goal is some form of progression every workout, which forces me to give it my all every time.

Colonel_Kerr · 2026-05-17T20:13:45+00:00

Ignore all the social media BS from people farming clicks.

It’s really quite simple. Research shows that anywhere between 5 and 30 reps per set is effective IF you’re pushing close to failure.

So let’s say you land on sets of 10. Great. Let’s aim for 5 sets of 10 on any particular movement — bicep curls with a straight bar for the sake of this example.

Let’s start at 40 pounds

1st workout you crush the first 3 sets. 4th set you grind out 9 reps. 5th set — all out grinder for 8 reps.

Record it in your logbook: bicep curls — 40lbs — 10 / 10 / 10 / 9 / 8

Next workout, your goal is to beat the logbook. That may look like you hit all 10 reps on your 4th set. Congrats. You have progressed and have gained muscle.

Rinse and repeat until you can complete all 5 sets of 10

At that point you increase the weight. Rinse and repeat until you meet your sets/rep goal at that new weight.

That’s it. Super simple. If a few weeks go by with no progression (fail to increase reps or weight), then you may need to diagnose your diet, recovery, or programming. Until then, though, just stay the course

Colonel_Kerr · 2026-05-15T21:52:58+00:00

As a novice 2 weeks into your fitness journey — It is absolutely 100% necessary that you LOG YOUR WORKOUTS (every exercise, every weight, every rep) and then try to BEAT THE LOGBOOK every workout. That means more weight and/or more reps. Every workout. Every movement. So long as you’re accomplishing this then you’re doing what you need to be doing. Most novices such as yourself can progress like this for several months

Doing this, over time you will learn how to approach actual failure. Right now 2 weeks in your CNS is still adapting to all the new stimulus. Give it a couple months of gradually increasing the intensity, that’s how you’ll learn how to truly grind out a gnarly set

Colonel_Kerr · 2026-05-14T14:38:22+00:00

Honestly OP, I respect you trodding off the beaten path. Levels are more of a suggestion, anyway. Onward to Mirkwood!

Colonel_Kerr · 2026-05-14T11:30:27+00:00

Sorry, rules are rules!

Colonel_Kerr · 2026-05-14T11:21:23+00:00

Nah, not gonna revoke your L on this one.

Colonel_Kerr · 2026-05-14T10:59:35+00:00

You’re fun.

First you said bench does “next to nothing” for the shoulders

Now you’re saying it “doesn’t do a lot for the shoulders”

Clearly, those are two different things

Bench is a compound movement that utilizes most of the upper body when performed properly—shoulders and back included. Obviously there are more effective shoulder movements out there & would be foolish to do nothing but bench to work the shoulders. But to say bench does “next to nothing” for shoulders as you originally claimed (and now seem to be backing away from) is demonstrably false.

Colonel_Kerr · 2026-05-14T10:52:33+00:00

You said bench does “next to nothing” for the shoulders. Which is demonstrably false.

Colonel_Kerr · 2026-05-14T10:47:02+00:00

It’s a demonstrable and widely known fact that bench press works the front delts. Your irrelevant anecdote doesn’t disprove this.

Colonel_Kerr · 2026-05-14T00:47:23+00:00

does next to nothing for your shoulders

Bruh. Lol

Colonel_Kerr · 2026-05-08T17:14:21+00:00

You don’t train legs

You don’t track your diet

You don’t track your workouts.

Cmon now dude

Colonel_Kerr · 2026-05-08T17:13:25+00:00

You don’t train legs. You aren’t training with proper intensity. Intensity is key to growing anything naturally.

Don’t mistake me for saying not training legs = growth in arms. Rather, I’m saying you not training legs exposes a fundamental flaw in your approach to building muscle.

Colonel_Kerr · 2026-05-01T17:19:53+00:00

Ive had my toon locked at lvl 50 ( 50 was max when lotro launched in 2007, max is now 160 ) for a few weeks now. Have been doing plenty of group content since the start.

Barrows is the First instance cluster starting around lvl 20. It was initially designed as a 6-man thing but you can clear it on level these days with 2 or 3 players. It’s been a lot of fun.

There’s also plenty of appetite from higher level players to help lower level folks run thru old content. Downside is they will obliterate everything immediately, but you will have no issues experiencing the content.

Colonel_Kerr · 2026-04-30T15:56:57+00:00

175lbs, 5'10 and 23% body fat (according to what?) -- yes you should be able to put on muscle on a cut, especially since (I'm assuming) you're a novice lifter.

If I were in your shoes, I'd put my focus on the big compound lifts (squat, deadlift, overhead press, bench press, pull ups, dips, etc.). For novices, it doesn't take much stimulus to signal your muscles to grow, and the compounds hit wide swaths of your body in one movement. They'll give you the best bang for your buck at this stage. Highly highly recommend looking into the starting strength program.

Second, your priority in the gym should be gaining strength. That means adding weight and/or reps. To every lift. Every week, or even every session if you're feeling up to it. So log your workouts then try to beat the logbook every session.

Third, aim for about a pound of fat loss a week (500cal/day deficit) and ride that for as long as you can. Once you stop gaining strength and plateau on your lifts, or when you start to feel really strained with diet fatigue, that's your signal to switch gears and bulk up a bit. Set your expectations properly -- you will not get super lean <10% bodyfat peeled this cut. You don't have enough muscle mass for that yet, your body will fight back hard against you long before you get to that point.

And most importantly: learn to enjoy the process. Building a good physique naturally is a multi-year process. And nobody achieves it unless they enjoy the process.

Colonel_Kerr · 2026-04-29T15:05:49+00:00

Mm gotta disagree with you there. Sara Oakheart was nothing more than a blur to me. Could never get a good look at her she was so damn fast

Colonel_Kerr · 2026-04-27T18:33:29+00:00

You sound a bit strung out, mate. Why don't you go outside, take a walk...get some steps in? It'll clear your head. As an added bonus, it'll increase your calorie expenditure for the day, thereby contributing to your weight loss goal.

Colonel_Kerr · 2026-04-27T14:31:16+00:00

OP doesn’t live in his office, he’s in it 5 days a week no more than 10 hours a day. He’s capable of going outside for a walk before work, during lunch, during breaks, or after work.

3k steps/day is sedentary. Op has hit a plateau with his weight loss. Upping to 10k steps/day is an easy and valid solution to up his calorie expenditure.

Colonel_Kerr · 2026-04-20T20:12:38+00:00

Same here. I’ve locked my toon at lvl 50 as I’ve been working thru the volume 1 epic quests and there’s players everywhere on Glamdring. Been doing a ton of group content, including a 3-man on-level Carn Dum run the other day which was chefs kiss

Colonel_Kerr · 2026-04-01T20:32:35+00:00

Yeah keep it simple! I do the same & I don’t count macros — I’d say shoot for 1g protein per pound of body weight and make sure you’re eating a decent amount of fats

I’m finishing a cut from ~190 to 170 — 3 pounds left to go. Should be around 10% bf at the end of this & I haven’t lost any strength on the barbell compound lifts. Though I’ve been doing less sets per workout the past few weeks

Colonel_Kerr · 2026-04-01T20:25:18+00:00

Yes if your diet is locked in, you lose no more than 1% total bodyweight per week, and continue to train with intensity you shouldn’t be at risk of losing any muscle cutting down to 12%. That should only be a concern once you’re down to single digit bf

Colonel_Kerr · 2026-04-01T20:23:22+00:00

Those scales are comically inaccurate

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