BodyBySisyphus [he/him]

The reasons for why Americans don’t have healthcare just keep getting dumber.

Looks like the liberal-to-that-which-they-claim-to-hate pipeline is operating at record efficiency.

The ouroborous is complete!

Looks like #1, Biltmore Estate, got hit by hurricane Helene

Reverse Pyramid Training helped me break through when I started hitting plateaus on the beginner programs. It’s pretty simple, you start your lift heavier and aim for 6-8 reps, then drop 10% and try to hit two more and then another 10% to complete the set. There are some guides online.

Add weighted pull ups and dips to help continue your upper body gains, they make a huge difference.

The other thing to start looking into is nutrition. If you aren’t hitting your macros it gets much harder to progress after you start to get into heavy lifts. Protein is important but so are carbs because muscles burn calories and you need energy to build more. It can be time-consuming and I relied a lot on make-ahead freezer meals.

A dumpster that may have played a role in forcing a cyclist out of the bike lane.

The dumpster must be treated as innocent until proven guilty in a court of law.

Do toilets not have lids in Europe?

It’s really wild how many people are moving to AZ right now

If you have no prior experience in weightlifting, starting a beginner program like Stronglifts 5x5 is a good way to gain muscle quickly. Weightlifting technique is important to prevent injury, so watch some youtube videos on the basic lifts (squat, bench press, deadlift, military press, and Pendlay row) so you can keep your vertebrae in place.

In terms of food, start weighing what you eat and try to track your carbs and fat. To gain muscle you’ll want to get at least 120 g protein a day and to avoid gaining too much weight you want to keep protein as a fairly high proportion of calories, 25% at minimum and ideally around 30. Carbs should be 40-50% with the remainder as fat - carbs will be what enable you to recover quickly after your lifts. You may need to increase calories - 120 g protein @ 4 kcal/g @ 25% of your diet is 1920/day, while you might want upwards of 2500 (150 g protein) on your lift days and 2000 on your off days. If you enjoy it, throw in some light to moderate cardio in your off days and then wait for the gains to roll in.

The hardest part of building lean muscle is making sure you’re getting protein from comparatively low calorie sources, otherwise you go over your calorie requirements and start adding fat as well.