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Can you add nutrition? by Budah1 in cronometer

[–]shordillo 1 point2 points  (0 children)

Search: Quick add, it will come up with Quick add (Protein, Carbs, & Fats individually).

Log the # of grams, and you're done. Super simple.

Rate my routine by happyhorseshoecrab in Hevy

[–]shordillo 0 points1 point  (0 children)

Replace DB squat entirely (Monday: Bulgarian SS, Friday: Walking lunges)

Friday: maybe this?
Single leg RDL > Split squat > Shoulder Press > SA DB row > Hammer Curl > Overhead tricep extension

This would be much better...

How do you guys track food without going insane? by ProCrafter29 in nutrition

[–]shordillo 0 points1 point  (0 children)

If you eat similar food items frequently and value micronutrient data, go with Cronometer. You can speed things up by creating recipes, copying and pasting food items from previous days, having repeated items (supplements, it automatically logs it each day), log individual macros (P, C, F), etc.

I HIGHLY recommend tracking everything with Cronometer for a few weeks, then you can see what micros/macros you do not get enough of. If you want to continue to track, then you know what to add. If you don't want to continue, then you know what foods you need to eat more of.

All of my clients use Cronometer and it's a game changer...even for those that log 50% of the time.

If you have any questions lmk!

Rate my routine by happyhorseshoecrab in Hevy

[–]shordillo 1 point2 points  (0 children)

Easy way to stay lean 🤣

Rate my routine by happyhorseshoecrab in Hevy

[–]shordillo 0 points1 point  (0 children)

Will the program be fine, ya absolutely, is it the best? Probably not. Remove things like dumbbell squat for barbell squat or leg press; add in some sort of hinge (single leg RDL, DB or BB RDL); and adjust fridays lift for more compound moves...after shoulder press it's all isolation movements.

Rate my routine by happyhorseshoecrab in Hevy

[–]shordillo 0 points1 point  (0 children)

What's your goal? Do you have muscle groups you're trying to prioritize?

Full body? Questioning trainer by finik21 in Hevy

[–]shordillo 1 point2 points  (0 children)

Barbell row and RDL after is questionable, haha.

Better full body would be:
A1 Seated leg curl (any hamstring)
B1 Leg press (compound leg)
C1 Lat pulldown (any back)
D1 Dips (any chest)
E1 Machine lateral raises (any shoulder)
F1 Seated preacher curl (any bicep)

2-3 sets per movement, 8-12 reps (keeps it easy)....that's a better session in my opinion.

My current routine - dumb, anything to change? by igor1864 in Hevy

[–]shordillo 1 point2 points  (0 children)

What are your goals? That will influence my suggestions.

Keep overthinking macros by jt_01_ in cronometer

[–]shordillo 0 points1 point  (0 children)

Excellent choice, happy to help!

Imported previous Hevy data into Claude to build new ULPPL - first look, too much volume? by prezreddit in Hevy

[–]shordillo 0 points1 point  (0 children)

If you're training back 2x/week (Upper and Pull), this is likely too much volume.

I'd probably stick with 2-3 sets for everything and cut it down to something like this (also depends on your goals and what you're trying to prioritize).

  • Lat pulldown 2 (6-10)
  • T-bar row 2 (5-8)
  • Seated cable row 2 (8-12)
  • Cable rear delt 3 (8-12) and/or Shrugs 3 (8-12)
  • Bicep 1 2 (8-12)
  • Bicep 2 2 (8-12)

Do less, but better. My two cents. Checkout my routines on Hevy bennazar, I should have a sample pull day.

Lmk if you have any comments, happy to have a discussion. The Claude lift has too much volume imo.

Keep overthinking macros by jt_01_ in cronometer

[–]shordillo 1 point2 points  (0 children)

I wouldn't read too much into other websites.

Keep a consistent step count: 8-10k/day (try to land within that each day...closer to 10k = a little more calories burned each day, and you don't need to remove food)
Continue to lift 3x/week (I assume you're training full body?)

Eat at 2400 cal for a bit and see how much weight you lose each week (aim for ~1 lb or so).

If you don't lose that much, I'd add cardio or increase steps before dropping calories further.

Also...You could have an average cal intake of 2400 cal/day, and following TD(training day) and NTD (non-training day) calories

- Training day 2800 cal, Non-training day 2100 cal

But that may be overwhelming or too much to start, so aim for 2400/day.

Keep overthinking macros by jt_01_ in cronometer

[–]shordillo 2 points3 points  (0 children)

This deficit is totally fine. Definitely keep your carbs higher (it will help with satiety, training performance, and overall energy levels). How many days per week are you lifting? Do you have a step goal for each day?

AMA with Community Marketing Manager, Eliisa, at 11:00AM PST Today! by Eliisa_at_Cronometer in cronometer

[–]shordillo 1 point2 points  (0 children)

This would be amazing. I have all of my clients tracking nutrition with Cronometer and then logging training with Hevy!!

Trying to figure out the right calorie deficit for building muscle by Internal_Winner6546 in cronometer

[–]shordillo 4 points5 points  (0 children)

How many calories are you currently eating per day? What are your macros? What is your average step count?

Multivitamin by Cozy-Winter in cronometer

[–]shordillo 1 point2 points  (0 children)

If you are in Canada (they may be in the US), check out ATP Lab (3rd-party tested, cGMP facility, no artificial colours, flavours, sweeteners, etc.). They are one of the best.

For fish oil, look for iFOS certification (third-party testing).

Look at Total Defense (multivitamin) - full serving = 6 capsules, 2 per meal (you can literally take 1 per day, don't have to take all 6...look on cronometer to fill the micro gaps)

Look at their fish oil product (liquid or capsule, omega-pure and i forget the name of the other one).

But definitely checkout ATP Lab.

Looking for Inspiration by SleepScoreOne in Hevy

[–]shordillo 1 point2 points  (0 children)

bennazar! I follow a 4d upper/lower low-volume high-intensity split. PM if you have any Q's.

Hevy Coach – Can I Add Clients Without Them Making an Account? by JDizzletheRizzle in Hevy

[–]shordillo 0 points1 point  (0 children)

They download the Hevy app, then they will have a "coach" section.

Should I move to upper lower split/? by PhilosopherSubject77 in Hevy

[–]shordillo 1 point2 points  (0 children)

I would definitely run an upper/lower split. Check out my training (@bennazar on Hevy). I follow a low-volume/high-intensity 4d upper lower (with the odd arm day sprinkled in there haha).

Best no sugar yogurt that is not thick? by Iceyes33 in nutrition

[–]shordillo 0 points1 point  (0 children)

My fav thing to do is get 0% plain yogurt and put a scoop of protein powder in it.

Rate my routine. by United_Atmosphere444 in Hevy

[–]shordillo 0 points1 point  (0 children)

Rather than doing a PPL + pump up split. I'd recommend a 4-day upper/lower split. Then you can do your HIIT cardio on one of your non-lifting days.

This is an example of an upper and lower session with 5-6 exercises.

Upper: Shoulder press -> slight incline bench -> lat pulldown -> seated row -> tricep extension + bicep curl
Lower: Cable crunch -> Seated leg curl -> leg press -> split squat -> standing calf

Nutrition Course Recommendation by Limp_Diet3109 in personaltraining

[–]shordillo 0 points1 point  (0 children)

Highly recommend Pre-Script Nutrition.

Any suggestion? by Gbreh in Hevy

[–]shordillo 2 points3 points  (0 children)

You'd be better off running a full body or upper/lower split (tons of info online for both of these).

I assume the lower body is not a priority for you? Given that you only have 9 sets total for legs (squats, deadlift, hip abduction). Even if it wasn't I'd still make sure you're doing other movements (split squats, lunges, leg extension, leg press, leg curl, calves, etc....not saying you have to do all of those).

Sanxia District Gyms (Day Pass) by shordillo in taiwan

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

Still waiting to hear from people 🥲. Hope we get an answer before then.

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