Tonloc56

Just to follow up on this, when I try to do a deep squat, I get a "butt wink" (my lower back will round slightly at the very bottom or else I can't physically get my butt lower). See attached video screenshots with a dumbbell squat for reference. This leads me to two questions; 1) is this likely due to genetics or is my form just wrong and 2) if not genetics and bad form, what can I do to eliminate it? *Please excuse my AWESOME fashion sense during morning workouts.

Hello all! Fresh recruit ready for a good ol' fashioned butt whoopin' in fitness! Going on 72hrs a member and getting out of my introverted shell to try and be active with this community. I love the idea of the challenges (primarily from a fitness perspective). I've done some light reading, but is the plan to either 1) Create my own challenge and post and share, 2) Join another person's challenge they've posted, and/or 3) Complete the guild mini-challenges? Where might I find the mini-challenges? I was diagnosed with good ol' PF about 4yrs ago. Long story short, I couldn't stand for more than about 5mins without burning pain/discomfort like crazy. The cure to my ills was custom orthotics, the removal of flip flops from my daily footwear, and changing my shoes over to New Balance Cross-Trainers. Per my foot doc, those are the BEST shoes for proper PF support. I was even able to find a pair of NB steel toes that I wear at work. I also incorporated daily stretches either in my morning cardio workout or in the shower (lean against the wall with your foot behind you). The last major change point for me was to get a new pair of shoes at least every year, if not every 6mos so that I always had fresh support in the shoe itself. Through the supports, shoe brand/style change, and stretches (and, in my opinion, better fitness), my issue has pretty much gone away unless I spend all day walking. I've "strengthened" it to the point where I can get away with flip flops for small durations, like a round of golf with liberal use of the cart! Maybe I was just fortunate with a less severe case than what you all are experiencing, but hopefully this is helpful. *I felt like a pro athlete when I got my first shots for PF, "SWEET! CORTISONE INJECTIONS! NFL, HERE I COME!" Exactly 2hrs later (after walking all across a mfg plant) when the numbness went away, I realized the error of my ways...

Hello all! I'm looking for some insight and opinions on my current exercise and nutrition in regards to my present goals. Current Exercise Regiment (AM is cardio and lunch is strength training) Mon AM - P90X Core routine (only 30mins due to time constraints) Mon lunch - P90X Chest exercises (essentially, variations of push-ups) Tue AM - P90X Plyometrics (only 30mins due to time constraints) Tue lunch - P90X Back exercises (mix of pull-ups and some free weights) Wed AM - 21min HIIT routine Wed lunch - P90X Ab routine Thur AM - 24min Yoga (fast-paced and emphasizing the core) Thur lunch - P90X Tricep exercises (mix of bodyweight and free weights) Fri AM - P90X Leg routine (only 30mins due to time constraints - mostly bodyweight exercises) Fri lunch - P90X Bicep routine (free weights) Sat AM - P90X Kenpo OR makeup for missed lunch exercises during the week Sun AM - P90X Ab routine and P90X Shoulder exercises Current Nutrition Macros 2,220 calorie BMR -2,289 calorie intake +400-600 calorie burn from exercises 331-661 calorie deficit (I adjust daily to try and hit a 440 deficit) 46% Carbs 29% Protein 25% Fat Question My objective is to take in enough calories, and of the right macro mix, to at least maintain muscle, if not gain some more while also lowering my BF%. I'm built to be lazy, err, I mean "efficient," so I want to tackle both goals at the same time. My question is, "Do any of you see any concerns with my regiment plan?" *I'm open to any/all feedback you all have. Thank you, in advance, for any insight you can provide!