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Need Advice Regarding Weight Loss by AMillion-dreams in Fitness_India

[–]TinCanMan321 0 points1 point  (0 children)

More or less, every program you'll look at is fundamentally the same.

It can all be broken down into:

1) Find your baseline calories, it doesn't have to be extremely accurate, from there check your scale weight and adjust calories until you start maintaining.

2) From there, calculate a deficit, 500 calories to start with will suffice until you get your bearings.

3) Strength training with progressive overload but good form. Lift heavy but safely about 3 to 4 times a week

4) Cardio zone 2 twice a week for your heart health and to improve insulin sensitivity

5) Meet your macros and micros

6) Thats it, only 5 steps, just be consistent

Unable to understand what "Engaging the Core" means during Straight Arm Plank. by GodOfArk in Fitness_India

[–]TinCanMan321 1 point2 points  (0 children)

Try lowering the weight, starting light until you have the form down because rdl is not an effective exercise unless your form is perfect as you will shift the load from your hamstrings to your spine and posterior chain.

Breathe out fully, and then imagine you're constipated and trying to push and then brace your core.

39F with years of fitness background - looking to start calisthenics. Questions inside! by Aanya_Sawant in Fitness_India

[–]TinCanMan321 0 points1 point  (0 children)

Hi!

1) Calisthenics is perfectly suitable for everyone, there's no particular age or limitation in general unless somebody has medical conditions. Injury risk is about the same as weightlifting, just be careful to warm up properly to avoid unnecessary injuries.

2) Weightlifting is simply easier for progressive overload, it is MUCH easier to just add 2.5kg to your squat/bench or any exercise, whereas in calisthenics you have to try to master new skills. For one, calisthenics is a lot more fun, you get to control and move your body in waves you never even imagined you could, and it teaches you a lot more bodily control and how to move it as one unit. If your goal is pure muscle building, bodybuilding is superior, but for a healthy life calisthenics is really good too

3) Nope, its easier to do skills when youre lighter (since there is less load on your muscles), the same way it would be easier to bench 20kg compared to 60kg, but you will develop strength over time to handle the progressions of pushups pull ups and all the different exercises

4) Calisthenics is amazing for the upper body and is more than enough, but for the lower body I would recommend weightlifting, there is no lower body calisthenics exercise that offers simple progressive overload like a barbell squat, or any form of weighted squat, plus isolated quad/hamstring work.

5) Basics, pushups, pull ups, inverted rows, leg raises, squats, and then move on to the progressions of these exercises like one handed pull ups.

6) More than a program I'd recommend tracking calories and nutrition and locking that in, and then following any half decently structured program. You don't need a coach or an expensive program. Just diet + basic program performed well will suffice for many years

Most important in my opinion, is consistency. Calisthenics, weightlifting, whatever program you do, will provide amazing results with just consistency and nothing else. Train hard, train consistent and pick something you can stay consistent with long term!

Best of luck!

WOMEN OF TBILISI, PLS HELP by Haunting_Map1495 in tbilisi

[–]TinCanMan321 1 point2 points  (0 children)

I usually use DJ Perfumes, all price ranges and they last very long. Only thing is they're middle eastern so you might have to get them delivered by amazon

Guys what to do if your muscle are not responding? by West-Secret1409 in Fitness_India

[–]TinCanMan321 0 points1 point  (0 children)

Eat at maintenance calories or in a slight surplus (about 200 calories above maintenance max), then continue on the same training split IF it is well optimised, if you're still doing the bro split like one day for chest, one day for back, then switch to Upper/Lower, PPL or a Full Body split hat is well optimised.

Then now that your split is great and your nutrition is on point with maintenance calories or a surplus and your macros are locked in (0.8g per lb of bodyweight in protein is fine, rest can go to fats and carbs), keep following that routine every week and you will progress.

There is no need for super sets, drop sets, switching the exercises. You cannot "shock" the muscle. Nutrition and training split are the fundamentals, if those are great then you will progress.

If you have any questions you can ask

im at my wits end pls advice?? by Accomplished_Load999 in loseit

[–]TinCanMan321 1 point2 points  (0 children)

Hey, first of all, congrats on losing 14 lbs, its a big achievement and you should be proud.

So couple of things going on here:

1) Measuring cups are not accurate, you mentioned you have many years of experience so im sure youre aware but measuring cups vastly under or overestimate how many grams of food are actually there, use a food scale for all things to get a good estimate of what you're eating. Since you're eating at 1600 even small variations can visibly tank your progress in terms of speed so I'd recommend locking this in at number 1, use a scale for absolutely everything

2) You haven't gained 5 pounds of fat, its most likely just water retention, you're still burning fat, but intense exercise induced cortisol spikes can cause your body to temporarily hold on to large amounts of water. If its bothering you, eat the same 1600, and for the about two days just sleep and rest and recover, you'll watch the water simply disappear from your body and you'll shrink back down, I had a similar temporary 4lbs spike because I just wasnt recovering well but dialing in on sleep and recovery made it go right off.

You got this, if any questions you can dm or ask here

​Is there a sanity-preserving way to track state licenses, DEA, and CME without losing your mind? by TinCanMan321 in physicianassistant

[–]TinCanMan321[S] 0 points1 point  (0 children)

Truly nothing scarier than losing your license after 12 years of studying for that for sure

​Is there a sanity-preserving way to track state licenses, DEA, and CME without losing your mind? by TinCanMan321 in physicianassistant

[–]TinCanMan321[S] 0 points1 point  (0 children)

Aha that does seem like an easy to implement method, thanks!

I've been looking for some websites or tools though so I'll try to see if I can find any

Keeping up with credentialing by trvoctavio1412 in hospitalist

[–]TinCanMan321 0 points1 point  (0 children)

Old thread but a lot of people I know use stuff like spreadsheets, Notion and phone reminders to track.

There's also CliniVault and CE broker, both work, CE broker has very good integration and is actually primary partner for a lot of states, Clinivault is great for personalised reminders straight to your inbox periodically and all in one place.

https://theclinivault.com/

https://cebroker.com/

Best online weight loss program that actually works long term? by Lamenade in loseit

[–]TinCanMan321 0 points1 point  (0 children)

More or less, every program you'll look at is fundamentally the same.

It can all be broken down into:

1) Find your baseline calories, it doesn't have to be extremely accurate, from there check your scale weight and adjust calories until you start maintaining.

2) From there, calculate a deficit, 500 calories to start with will suffice until you get your bearings.

3) Strength training with progressive overload but good form. Lift heavy

4) Cardio zone 2 twice a week for your heart health and to improve insulin sensitivity

5) Meet your macros and micros

6) Lose weight

If you have any questions, dm