healplz

Rx: 21-18-15-12-9-6-3 Burpees over erg Calorie erg Did: 12-12-9-9-9-6-3 Burpees over a line Calorie erg Alternating work/rest with a partner Time: 26:15

I bought 4 1.25 lb fractional oly plates from Play It Again for about 3 bucks total (felt like winning a weird little lottery), but don't be discouraged if you don't find them on your first try. It took me a few visits over a few weeks or months to luck out. I'd even called previously and asked them to save the ones they confirmed they had, got to the store and the dude had actually set aside standard plates. They did not have any Oly that day : (.

You can also get bat weights from a sporting goods store, they're usually about 1lb each and 2in internal diameter, so they fit on a barbell pretty well. Also, I have a few fun tricks for plateaus from various places that you can dork around with: Overwarm Singles: basically as part of your warmup you'd work to a single (1 rep) of a heavier weight than your 5 rep for the day. So if you're starting from an empty barbell, you may warm up with 45x5 50x3 55-60x1 (you'll have more steps as your working weight goes up), then you drop back down to your working weight for the day and bust out a set. I've had good luck with it, makes the working weight feel so much lighter (also gets you some exposure to heavier weights). The Greyskull Reset: Johnny Pain was doing this before he broke away from Rippetoe's fold, but basically he advocates a program similar to SS (his working sets are 2x5 and one more of at least 5 (5+)). So when you miss a weight consistently, you drop 10% off and start over. The goal during this period of lighter weight is to set rep PRs on that last set for lighter weights.

I have some lite experience, but what sort of help specifically are you needing? Is it something you can post here or do you need to keep it in PMs?

Roast Broccoli is fantastic as well.

Handmade stuff isn't going to be the sodium nightmare of commercial products. Also, the Practical Paleo book has a lot on pickling and fermenting (from what I understand, I don't have this one) and the health benefits.

Echoing this. When I go to pot lucks, my go-to bring along is a dish of roasted brussels sprouts with bacon (and maybe nuts). I've converted probably a dozen people who hated brussels sprouts through simple application of oil and bacon.

Oh man -- I am not even sure you are prepared for this, but since I'm such a bro: Pumpkin Pie Oatmeal Most recipes on that site are golden. It's run by one of the Team MDUSA lifters (Tom Sroka). Great resource across the board.

With respect to bulking (and really just lifting in general) on Paleo, Justin Lascek's (of 70's Big & The Texas Method) book Paleo for Lifters is a great resource. His ideas of paleo are among my favorite if only because he puts performance and recovery over dogma. Worth looking into at least.

I'll take a stab at a few points for you: First, oranges are paleo. They're fruit. Paleo isn't intrinsically a low carb diet and though some people vilify them, clean starches and fruit have their place (in moderation). Second, protein synthesis/uptake is increased for 24-48 hours after resistance training, but timing isn't as critical as long as you are hitting your macro (Protein/Carb/Fat) goals for the day. Don't overthink it. Don't be that guy who sets the bar down, starts his stopwatch and runs to mix a shake for fear of losing his gains. If you want to do more looking into calorie partitioning (eating +20% calories on workout days -20% on off days or something similar), I recommend looking into leangains or cheat mode. Both are decent intermittent fasting protocols that allow you to nerd out about what time you eat. Aside from that (again), don't overthink it. Track your macros. Hit them.

r/Fitness is kind of a wasteland sometimes. Let me also suggest r/Weightroom. That's a more lifting-focused sub as well as where Matt Kroc did his AMA and where Jamie Lewis will be doing his tonight.

Is it a public speaking engagement or something? Because I would love to check that out.

It doesn't matter for tape, the indicator there is the relationship between (ratio of) the values.

Welcome! There are a lot of great resources out there about making the switch! This site is definitely one of them! Short list of related links that may help you out: Stumptuous article about getting started with paleo - can't recommend this site enough for women interested in getting in shape, actually. Whole thing's pretty golden. Fitness related subreddits in no particular order: r/fitness - Fittit- their FAQ has some other awesome paleo resources r/xxfitness - xxFittit more oriented towards the ladies r/Paleo - paleo community r/fitmeals - good source of healthy recipies r/loseit - subreddit for weight loss

Part of it is hormonal. Estrogen leads to fat storage in different parts of the body compared to testosterone. From some bodybuilder article.