Sounds good

When you saw the squats in the video, your first thought was "oh yea, looks exactly like a Starting Strength squat"?

No I was responding to Action Jeff's statement:

"Srsly, I'd like to squat as well as possible, to assist sporting activities as well as for my general enjoyment."

I decided I wanted to start lifting again, being single for the first time in 4 years will do that to you. I went back to what I know, starting strength, but that's just not going to work for me. I did my first day on a Saturday, tried to do day 2 on Wednesday and was still far too sore. I work in lawncare, I push a spreader 10-12 hours a day and probably walk double digit miles each day doing so on uneven ground. My legs don't get any rest, so squats and deadlifts just aren't really in the cards for me right now. What's a good program for just generally feeling and looking better that doesn't involve heavy lower body work? I don't have any goals in particular, although I am cutting a bit right now. I just want to lose some weight, not lose muscle, getting stronger would be nice, looking better is really the top goal.

Was it just DOMS that you felt or something other?

I don't agree that you should not squat and DL. Assuming you are physically conditioned to what you are doing at work, your body will adapt to squatting and DLing.

You might want to try just following the same basic layout for SS but squat once a week and DL once a week. Start with low weights and add less weight per work out. Add in some basic accessory work. Keep your volume low.

After that, with all the walking you do, I wouldn't think you need to do anything but adjust your intake to drop body fat and look better.

I'm wondering about your shoes, do you have ones from runners store that are like pillows under your feet? Also I assume there are runners' message boards who will be better able to advise.

It could be that it's that simple, last week was my first full week back at work and my first week lifting. Trying to do both at once might've just been a bit too much. I'd MUCH prefer to be able to do SS and include lower body stuff. Maybe I'll just give it a little longer to get re-accustomed to this line of work and then try again.

Nah I was actually running in my OG reebok nano 1.0s, so probably not the best footwear for the job

Pain went away after a few days of going easy on my feet. I've been able to squat and deadlift with no problem but will give it a bit more time before jogging again.

Thanks for the input all

Does anyone know any good youtube kettlebell workouts?

Dont know about workouts you can just follow, but Dan John is good for form vids and explanations for things like swings

Thank you Aidan, I'll look him up.

Does anyone have any opinions on varying face pull techniques?

I take a neutral grip on the double headed rope and "pull apart" the rope at the end of the movement. Elbows are between being tucked to the side and angled out and hands are in neutral at the end of the movement with the upper back fully retracted

However in most of the videos I watch, the lifter will take an overhand grip and the finishing position has the elbows angled way out to the side.

Am I missing the point of this exercise, or is it a matter of finding the right variation for ones goals? Elbows way out seems like it could impinge my shoulder. But maybe I'm not fully retracting otherwise

The angle of the pull relative to the back, whether you rotate your arms up or not, whether you squeeze your shoulder blades at the end....they are all variations on the face pull to not necessarily 'target' but I guess more "highlight" different rotator cuff muscles and upper back muscle in the pull.

I'm post leg surgery, and wanna do be doing bodyweight exercises for as much of my body as possible (will get it cleared medically)

I just tried doing pushups for the first time, and noticed my body is naturally putting most of the weight on the good foot. Do you guys think that doing this consistently over time will result in some sort of imbalance? I guess the same thing goes for dips etc.

Overtime, yes - with your core. But not during the duration of your recovery.

Thanks. Just for thoroughness, my full recovery could possible be up to 3 months or so, certainly that long before I can deadlift or do heavy leg weights. I'd guess that 6 weeks is the upper bound for when I'll be able to put even weight on both feet (will be on crutches for another month).

Just clarifying because some people I've talked to (not about bodyweight exercises) assume my recovery is like, return to work in a week and go jogging 2 weeks or something. I had a meniscal repair so it's on the longer side

Is a 2:1 ratio of benching to incline benching days reasonable, or should I be alternating days?

Not interested in or capable of OHP

Does not matter.

Cleared to power snatch (without the squat) empty bar. Still feel some discomfort in biceps (like I am stretching dry playdoh inside) but it felt good to finally start putting stuff overhead.

First post in this subforum.

Currently 1m85, 89kg and 23% body fat. I used to weigh 105 kilos a few years back and lost 20 kilos in one summer so i'm no stranger to the cutting process, counting calories etc.. For a couple years I've stagnated (I only played basketball as exercise and was eating like your average joe) but started getting into working out (on top of basketball) the last couple months.

Weightlifting is all new to me and I'm learning using a bunch of resources.
Considering that my goal is to cut a lot of that fat and turn it into muscle (nothing out of the ordinary, just want to be a lot more lean/athletic rather than unathletic/chubby), I'm really struggling with the nutrition aspect as to how to balance my goal of cutting while putting on muscles.

My strategy so far has been to eat better macros (more protein, more fibers, less carbs, less sugar) at a deficit : per myfitnesspal I average about 2500kcal/day while my DTE is about 2800 kcal (as per my fitbit bracelet) but results have been poor and my body composition hasn't really changed (similar lean/fat mass amount).

I'm not really sure how I should adjust that for better results and if what i'm doing correctly is the right strategy, starting to question it due to poor results. originally I was told that i'd start lose fat very quickly if i get into weightlifting but that hasn't really been the case.

For those that were in the same boat, what kind of diet did you use/recommend? Any help appreciated, thanks

Drop calories another 300. Repeat every two weeks until you start losing weight.

I did think my deficit might be too low. Didn't want to create too much of a deficit keeping in mind that I do also want to gain muscle at the same time but I guess that wasn't good thinking?

Its fine, but apparently isn't working. So lower cals.

How much protein are you getting? Try to get 1g or so per lb of lean body mass.

Yeah i've been upping proteins but still not quite as much as recommended. Probably about 0.75g per lb of lean body mass on average which i know isn't ideal but still more than i used to.

I'm eating at a deficit, meat is expensive and i figure it's too early to look into supplements so a bit hard to keep it very high for me. You think increasing my intake from 0.75 to 1 will have a big impact on my muscle gain ?


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