There's a bunch of reviews in here: http://forumserver.twoplustwo.com/85...thread-231621/

Will confirm that vanilla does not taste good with water only, but is fine with milk or milk and water mix.

are you filming your sets? even if just for your own viewing its pretty important and something id definitely do if i had any type of back/mobility issues to deal with

yeah, but I'd be careful. If you're not good at swings (unlikely), I wouldn't start until your back is well. The wall drill is a good way to start learning to swing correctly.

http://www.t-nation.com/free_online_...etabolic_swing

Google "Dan John" + stuff like "swings" or maybe "KB swings" for more good info on how to do swings.


Guys with low back issues thinking about box squats:
- make sure the box is high enough so that your back doesnt move
- sit down like you're sitting on raws eggs without breaking any

In a similar situation I turned to using machine weights, loosely based on the routine here:

http://www.bodyrecomposition.com/mus...ng-part-4.html

This raises some issues for me, as my main priority is to lose fat at this stage. How will I know when I am passed the beginner stage and so not going to be able to gain muscle? What should my strategy be when I get there - just enough weight training to maintain, swapping some weights sessions for cardio?

Your lifts will likely stall. What you do then is up to you. More fat loss, move toward maintenance and try to gain muscle, take up knitting. The world is your oyster.

I've been standing at my desk for 6 years now. Highly recommended. IKEA sells relatively inexpensive desks that can be set to a comfortable standing height, and stools that can be used to sit at such a height if so desired.

Huh, so it appears these things can in fact be dangerous to humans and not just housecats.



http://www.abc.net.au/news/2013-01-0...python/4454790

Chocolate whey in [homemade] Greek yogurt, imo. There's less unmixed parts, and even those are no problem, because it's not a liquid. And, lots more protein.

This seems to be a common problem with squatting. There's somebody at the top of Form Check with this this week. For me, this will now be considered a failed squat, even if it eventually goes up. I have definitely bumped 5# after a few good morning reps the previous workout, not good.

I found the vid with the rep (first) that caused me to go too deep:



First time I'd ever been that deep, and it was because it was so heavy for me, once it got going, I lost control of the weight completely. So, of course I tried to reproduce that going forward so I could get that deep again...

Tried some step-ups with 2 50# dumbbells, and I couldn't get them engaged without either cheating or having side sheer on my back. So, I just went up and down a flight of stairs with them 8 times, alternating 1 or 2 steps at a time.

For the Step-ups, it's better to use less/no weight and go for a lot of reps, imo. You're already lifting your bodyweight with one leg, and that's a decent amount.

Several, if not all, of those reps had some low back movement.

I agree with BP on using way lighter/no weight for step ups. A couple twists to that idea:

- offset step ups - hold weight only in one hand. Using the opposite hand of the top foot makes it hardest. If you do this, you really need to focus on keeping your core as tight as you can. Picture it as a block of concrete - absolutely no movement. This will work your obliques, which is good for your low back, but only if you don't let your core move, so use light weight. As a frame of reference, my 1RM squat is 424 & I usually do offset step ups with a single 60 - 80 lb KB for 8 - 12 reps. Go as light as 10 or 20 lbs while you're learning the movement, & go even lighter if it bothers your back imo.

- ankle weights + going up & down stairs. I got the ankle weight suggestion right from the man, Louie Simmons himself, shortly after I herniated the disc in my back. That stretches and strengthens your hip muscles. Again, keep your core locked tight when you do this.

And just like that:

Does Everyone Need to Squat Deep?


Article is full of helpful info on assessing any issues you might have with Squats and fixing them.

That's a fantastic article. Everybody reading this thread should read that. Notice he addresses a couple things I hadn't mentioned - ankle mobility and anterior core strength.

T-Nation has a ton of really good articles as well as some bro-y ones.

If you look at who the author is, that will generally filter out a lot of the crap. Tony G. is one of the best ones. Others include Mike Robertson, Eric Cressey, Bill Hartman - basically all their articles are very good.

Here's me performing "squat screen #1" from the Gentilcore article.

Spoilers cuz I took of my shirt to get a better view of the back.





I put my heels way up to eliminate ankle flexibility from the equation. I do understand there's some chaining, but my ankle flex is so bad I can't do this at all without a heel prop. I just fall over after 45 degrees above parallel if I keep my heel on the ground. Seems like at this depth, the 2 parts of my leg are basically stacked and holding the load. I don't think I have lumbar flexion here.

and me doing the other test




Here's the first again, but with more visibility on my lower back. Prolly not necessary.
http://youtu.be/WgoZSStn21s

Incoming Nudes:



Bodyfat % estimate? Am 5'7 ~148 in this picture (was 230 at one point).

22 %

No trolling the beginner thread bro.

Prob 16-17% or so? Looks like you have a lot of loose skin around the belly, which isn't too surprising if you've lost a lot of weight. Assuming you haven't been at this weight for a very long time, you'll prob see improvement.

22% - hell no
16-17% - maybe

I wouldn't be surprised by anything in the 13-18% tbh. Really hard to tell when LBM is low and loose skin is present.

I say bulkbulkbulk though.

(slowly/cleanly of course...)

deaders, your bf estimation privilege has been revoked,


sincerely h&f

13%

Thanks. Skin is possibly part of the problem, I think I'll ask my doctor about it next time I'm in to see what he thinks. My first attempt at bulking may be soon, but as a somewhat reformed food addict I definitely have reservations about letting it get out of control.

Then just stay on the same diet you're on, but add protein shakes.