BAMF

I always bench two dumbbells when I'm alone. This will be problematic when you exceed the weight of available dumbbells, but I personally have a long time before I run into that issue. If I fail, I can drop the dumbbells. Also, I know that one arm is not overcompensating for the other.

Word. I'm 5'4" too and so is Spezzy from what I read. I have never seen 110 since reaching this height, and I don't think I would want to. I haven't been skinny but I've been skinny fat (still am, but working on it) and it's not fun. I want to be able to do things. Like throw zombies out of my way, or pull myself up from a ledge should I find myself hanging off one. I don't really care all that much about body fat, if it's not affecting my performance. Though I may eventually try to cut some of it, just to see what that will look like. I want to get my strength up first. I already know what is going to suck about cutting, because I did it inadvertently when I started. Hmm, not being able to progress and I lost a few lbs, wonder why that happened? Then I started eating more and being able to progress. I don't care about eating less, that's my default situation anyway and I'm gorging almost uncomfortably now but progressing. So cutting is basically, eating my normal amount but working just as hard at the gym without being able to progress.

Great job on the week! Legs feeling any better on the walks?

Those are some of the three best goals! If you are "on" a nutrition and exercise "wagon," you can theoretically "fall off" of it. If you change your life, that is something one cupcake can't take away from you. Welcome!

Getting started is the hard part. Once you're on board, the progress just comes. Welcome!

Practically nothing hurts, it is my second day off. Was starting to wonder if hamstrings would ever be the same. I'll hit them hard again tomorrow and then sit on a plane all day Friday, so I should be in a world of hurt by then!

This might be a stupid question, but I read all these things about "noob gains" and how building muscle while losing fat should only be possible to do at the same time for someone who never trained before. Is that not the case?

Insporational! I can't wait to be there one day too!

Cuisinart! Might need to add a little oil.

I guess it would enable him to understand his clients' journeys more profoundly on an emotional or psychological level, but I'm not sure that's even a beneficial quality in a trainer.

Do you like the nuts any better when they have been ground to a state of creamy deliciousness?

The one legged squats are especially brutal. I use the bench so I don't fall over if I don't make it, but you could easily use just a chair as long as it's one that won't slide (or wheel) around on you.

Welcome. Ovo-lacto vegetarian? Might be possible, if you really like eggs a lot. You might consider looking into modifying to allow legumes. They say if you soak and boil them good, most of the antinutrients should be removed.

Melted coconut oil tasted pretty awesome in a smoothie.

Fitness Goals: 1. One pull up. (I almost didn't choose this, because I'm afraid I might not make it. I drew some inspiration from Steve's blog today.) 2. Go to bed at a decent hour on weeknights! 3. Deliberate exercise (i. e. not just walking around town) at least 3 days a week, including the first two weeks while I am on vacation. Life goals: Study the material for one exam toward an updated certification. (I won't begin this until week three when I return home. I also won't schedule the exam until I've at least begun studying, so the goal is not necessarily to sit the exam within the six week time frame. I may if it seems plausible, but I'd like to stick with the goal of just learning all the material.)

Amazing work! Now you're not even 380 when you're holding a 50 lb dumbbell!

All of this! I consider it a great success so congrats!!!

My first one too! I'll be on vacation the first two weeks and I want to stay on track with workouts.

Hold a couple dumbbells when you lunge. When you squat you can hold one dumbbell vertically by the plate. Start light, at this stage it's less about how much you can possibly do, and more about seeing how your legs feel in a day or two. Watch form especially carefully.

I bike or walk (fast) to work, and do 5 minutes on some machine before strength training. I guess the results are, I'm good at biking or walking to work, and also I have not had a heart attack.

When I started out, I noticed I had a tendency to white-knuckle the weights a lot harder than necessary without noticing and it would cause some issues. Think it could be something along those lines?

Welcome! Ha, HCG. Isn't that also like 500 calories a day? It sounds great, if your goals are losing muscle, organ and bone.

Welcome Vincent! You have been very specific as to your "problem areas," but honestly, the advice I can give that will probably be the most helpful is just to focus on becoming extremely strong. Fat cannot be spot reduced, and muscle can be spot gained, but the best solution is to do compound exercises, eat a lot of good food, and focus on building muscle everywhere. If you do that, everything will balance out more. It will also take you far with your career goals! Don't worry, many of us are in a similar position. Ten years ago, I gained 50 lbs. I lost it all but it still looked weird and I was left kind of weak. We can fix it!

Welcome, CCW! I live in Seattle, too. I noticed the gym emptying out now that people think it's fall! Suits me fine, but I'm not looking forward to the New Year's Resolution crowd!

Congrats! On having such a good time especially. Did you bring paleo snacks for en route?