Overall, wouldn’t trade my home gym for much. But I do miss the community you get from going to a public gym. I met so many people I otherwise would never have met. Like a dance professor that had the same lifting schedule as me or the time USMNT player Ben Olsen brought some academy players in on a random day. I don’t miss feeling rushed on equipment, or the commute to and from the gym, or being lectured for “dropping” weights when I do Pendlay Rows, but I do miss the community.

Kettlebell clean and press might be what you’re looking for. You do it with substantially less weight, relying on higher reps and the ballistic movement of the exercise to bring the challenge. If you want that extra quad movement in there, you could make it a clean and push press. Gyms that aren’t ok with Olympic lifting often still are ok with kettlebells.

If you haven’t used bells before, I’d recommend doing them one arm at a time to get the technique down (which is a lot of fun, there’s a martial arts like “move your are around the kettlebell, not the kettlebell around your arm” type satisfaction to it) and then move on to two.

For sure. I think that 1:1 ratio accidentally got attached to total body weight just because it’s easier to remember. If OP has access to reliable body fat detection, they can get an even better idea of good daily protein. And of course, all of this is just guidelines, different bodies react differently. There are plenty of people that react well to a ratio even higher that 1:1. I was just seeing OP struggling with 150g and so wanted to make sure they actually need 150g.

I would disagree. See Stronger by Science here, which recommends .8 at the top end based on a meta-analysis of multiple studies: https://www.strongerbyscience.com/athlete-protein-intake/

Also this Jäger et al study is referenced often, which puts the top end at .9, which is approaching the “bro science” number, but still isn’t quite there. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

And this is specifically for folks looking to get particularly strong and not just lift for their health. Without OP’s goals, cannot say for sure what would be best, but regardless, 1:1 is probably overkill.

You are welcome to consume more protein for sure. I just see a lot of novice lifters hear the 1:1 ratio and think they’ve got to get an incredible amount of protein in them because they weigh something like 220 lbs. And they often think it’s per current body weight, not target body weight. Goals are important in lifting in general too.

Since OP sounds like they are struggling with reaching a fairly average goal of 150g, just wanted to make sure they actually need 150g. Stronger by Science has a great collection of data on protein to really dig into what multiple studies have to say, half of which are meat protein versus plant protein, so should be helpful to any lifter: https://www.strongerbyscience.com/athlete-protein-intake/

No doubt personalized levels of thermogenesis will help OP realize overall caloric intake required to bulk or cut depending on their weight goals, so that’s important too. But wasn’t really at front of mind for me to be honest. Good point to bring up.

The bro-science thing you’ll often see is 1g per 1 lb of target body weight, but that’s an over simplification. Most studies I’ve read put it more at .7g or .8g at most for 1 lb of target body weight, and this is only if you plan on getting incredibly beefy. I think most people simply lifting for their healthy can do .5g per 1lbs of target body weight. So bear that in mind when you’re talking about your protein intake.

To add to the general discussion, vegan protein shakes will probably be a staple of your input. I’m not vegan, but it would be incredibly difficult for me to get to about the 120-140 grams of protein I do a day without my shake.

That’s just math.

100%. Roads do not make profits or even break even. They’re a huge cost that all taxpayers are just supposed to gladly subsidize. But it is nice to see that this rail expansion meets the arguably unrealistic expectation put on rail in less than two weeks.