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Back in the gym and a PR on the first day.
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I always had a problem doing squats, it was either the hips, the back I just could not mechanically do them until today.

my best squat PB was 70Kg in 2013 without pin, I failed at 80kg but today I managed 1 rep of 90kg parallel back squats on a pin. Legs were fried and failed at 100kg.

Squats were soo comfortable and no hip or back problem. Long term goal is 2xBW but main focus will be on box squats, the parallel back squats is for GPP.

I hope to go gym 1 day a week, then home explosive workout 1 day and speed work 1 to 2 times a week.

measured my waist this morning and it went down an inch to 34.5 which I quite chuffed with. Shows wheel is turning slowly.

May have to go below 30 to see some definition and love handles should stick out less.

When I sit for a long time I try do knee raises holding arm rest from time to time to get some work in lol.

Quote from: seifullaah73 on August 29, 2021, 12:01:46 pm

Quote from: CoolColJ on August 29, 2021, 05:50:55 am

yes, it doesn't matter what calories are at any time of the day or which day of the week as long as the final balance at the end of the week is negative.
The body isn't a machine so it's more about the trends over a period of time

thats where that Adaptive TDEE app helps out

Now the next dilemma is how do you burn so much calories required to go in the -500, if lets say in a day I average 1500 - 1800 calories.

Adding in my daily core workout in the morning, which may burn around 300.

How do you manage to burn enough calories to get in the negative. Exercise only burn a couple of calories a minute.

Any exercise that burns a lot of calories.

Shouldn't be hard to burn over 2000 calories living like a normal person that moves around unless you play video games all day long.
Just walk around and do more chores, work etc

Most people will burn at least 500 over their bare minimum calories burnt just by being alive, unless you sit on your ass all day long

I myself burn around 2800-3000 and I'm sleeping and sitting on my ass most of the day, the stretching, soft tissue and mobility work and 1-2 hours of exercise I do each day bumps me up from 1800 or so BMR to that number. If I play video games all day long I only burn 2000

Stretching, mobility work and soft tissue work is good stuff and burns a decent amount of calories that doesn't tax you and can only benefit you in the long run. Do an hour each day and your laucghing.
Then go walk for 30 mins or do more chores, easy 500 calories burnt.
Lots of things could burn 500 calories when done for 30-60mins, like BBall, sprint intervals etc, but sustaining it everyday is not likely.
And you could  end up with long term tendon issues like me from them....

If not just eat 500 calories less by cutting out luxuries

In any case getting lean isn't easy, if it was everyone would be ripped.
Just takes discipline for a period of time and make it part of your life style

OK cool thanks.
Some days I'm getting 1500 calories and some days around 1000.

My reason is just to lose fat to increase strength to weight ratio.

I do play video games some times but pray 5 times a day, core workout every morning. Speed and strength most probably going to start gym soon.

What's your daily stretching and routine look like.

Have stairs in my house, used a few times to navigate house lol

yes, it doesn't matter what calories are at any time of the day or which day of the week as long as the final balance at the end of the week is negative.
The body isn't a machine so it's more about the trends over a period of time

thats where that Adaptive TDEE app helps out

Now the next dilemma is how do you burn so much calories required to go in the -500, if lets say in a day I average 1500 - 1800 calories.

Adding in my daily core workout in the morning, which may burn around 300.

How do you manage to burn enough calories to get in the negative. Exercise only burn a couple of calories a minute.

Any exercise that burns a lot of calories.

Quote from: seifullaah73 on August 27, 2021, 02:37:32 pm

The power should come from the hip in pushing the bar up, to help with this stand wide grip of barbell, knee slightly bent, hold the barbell just below the hip crease.

From this position I want you to push the bar up with your hips and your arms guide it up in a straight line then you catch under it by coming under the bar and pushing elbows out and land in a quarter squat.

Done.

Then when you can do that, from the floor move the bar up keeping contact with the bar and your body till it reaches that below the hip crease area and the rest is the same.

Tricky part is to do it in one smooth motion, which you can get through practice.

also since starting, the grip should be with the fingers wrapped around the thumb.

good luck with it.

Thanks a lot sir!! This is what i really needed. Godbless sir

No problem man.
Keep it up. 

The power should come from the hip in pushing the bar up, to help with this stand wide grip of barbell, knee slightly bent, hold the barbell just below the hip crease.

From this position I want you to push the bar up with your hips and your arms guide it up in a straight line then you catch under it by coming under the bar and pushing elbows out and land in a quarter squat.

Done.

Then when you can do that, from the floor move the bar up keeping contact with the bar and your body till it reaches that below the hip crease area and the rest is the same.

Tricky part is to do it in one smooth motion, which you can get through practice.

also since starting, the grip should be with the fingers wrapped around the thumb.

good luck with it.

Had my second covid jab yesterday. 

Shoulder painful now but no fever as of yet.