Hi
I have got some questions before creating my own log.

a) what is the best way to cut down on sugar in form of soda and what kind of food should I eat to get sugar in the healthiest way possible

b) how much should I exercise in the begining. I weight way over 300 and I dont want to get an injury. I figured that at least two times a day I will do 100 squats (5x20), two hand push up standing on my legs (10x5) and (15x10) dumbbell (I dont know english word for this exercise) over my head and (10x5) on my arm.

c) how much food in calories should I eat at the begining. Despite my weight I believe that I can do 1200-1500 a day

d) after I read few completed logs I noticed that it is very important to receive small calories ammount during a day. What is the optimal lenght in between meals? (i.e should I eat 1 small meal between breakfast and dinner or 2 and eat dinner slightly later)

Any suggestions ?

a) diet soda
b) walking, jogging, body weight exercizes you listed.... anything is better than nothing
c) depends on weight/height/motivation and how fast you want to loose. 1200-1500 is too low most likely
d) not really true, unless it helps you eat less. some people do just fine with 2-3 big meals.

You should read the faqs, theres a lot of good information in there.

a) Don't drink it. You don't need sugar. I'm confused why you think you do.
b) Just try walking.
c) I'd start higher (How much are you eating now? I'd guesstimate like 2k-2.5k would be a sizable deficit) and work on seeing if you can improve food choices and increase compliance. For someone who has large dietary problems, small steps >>> huge drastic steps you'll never follow.
d) It isn't. I don't know how you concluded this. Meal timing sans the peri-workout window is completely irrelevant.

a) I dont want to drink soda I just want another source from which I can obtain sugar in healthy way in normal doses
b) how much walking a day in minutesz/hours should I do ?
c) I eat around 2-2.2k and I dont move much during a day
d) so there is no real problem with eating 3 or 5 times a day with exercising ?

HalfSlant, I read FAQ and much more but I think that all people are different and the things that worked for others might not work for me

a) Added sugars aren't "healthy". So don't consume them.
b) As much as you want? Start slow and add slow.
c) I doubt that. Learn to accurately estimate portion size.
d) No.

People aren't different. You just don't understand yet.

Do you do foam rolling / mobility work?

Eat some fruit if you want some natural sugar.



I'm on Tues/Thur/Sat workout. I want to climb a small mountain (elevation 5092ft) this weekend. Would it be better to do it Saturday PWO or Sunday?

You weigh over 300 lbs and consume 2-2.2k calories a day? I think something is wrong there. That is about what an average sized woman needs to consume to maintain weight.

Also you don't need to 'obtain' sugar. There is no healthy way to consume sugar.

Lastly, you are not a special and unique snowflake. The **** that worked for everyone else will work for you too. There are a few obese people on here who have had tremendous results just making simple changes.

I'm lactose intolerant. How is GOMAD going to work out even if I'm taking lactaid 4 times a day? I'm googling as we speak. I mean side effect wise.

If it's a long climb/trek, I'd consider skipping Saturday's training. It's a bitch to do a long walk if you're exhausted. Hard for other people to judge how much a workout takes out of you though, I'm guessing not too much at your current stage?

Its only about 2 hours up, 1 1/2 down. Fairly strenuous. Not really worried about my hiking performance, just wondering if it will cause any problems on next Tuesday's workout if I burn up my legs doing it.

Going back and reading it, seems I should just do it Saturday after workout (since you're right, my workout isn't all that intense yet). That'll give me my two full rest days til next workout.

Yeah, this.

I ment that after I start I am going to eat 2-2.2k, not that I am eating this right now. I am planning on starting log on monday and actually will try to do my best. I re-read FAQ one more time and honestly it gave more good advice in my future plan.

I don't think I have that many (bad) form errors, but I should prob focus even more on my wrist placement during the bench and press (and squat).

I try to do mobility, but foam rolling, I'm sorry to say, I never seem to do. I know it's stupid though and that I should put more effort into it. But how much would rolling the muscles have to do with joint pain?

EDIT: I'm a moron and didn't even really read your first post. No idea if foam rolling will help. It's pretty fun though!

What is the difference between croc rows and dumbbell rows or are they the same thing?

kroc rows use way more body english.

They're the same thing, people just started calling them Kroc rows because some powerlifter/bodybuilder Matt Krocwalkwekleakjsski would do 20+ rep sets of super heavy dumbbell rows, so now weak people like myself doing 20 reps of 25kg dumbbell rows call them Kroc rows to try to fit in.

kroc rows are when kroc rows

is it possible to drink 5 whiskeys a night and still deadlift 520??

Been working out 5 days a week and taking USN whey protein after every training. I've recently heard that this is a bad protein and am very worried that i've spent money and taken a mediocre suplement that won't give me good results. I also take Syntha6 every night, what do you think about what i've been taking and what options would you suggest?

Please, put my mind at rest :P

I think you worry about tiny things, unless it's legitimately contaminated you mean.

The protein isnt contaminated? I just heard its really bad compared to others as USN had a bad rep or something in the bodybuilding industry. Ty in advance