scarv11

I'm confused, why do you advise those macros? I've never had ~2g/lb of bodyweight before and its definitely different for me. All the other calculators and advice seem to go lower for .8-1.2 g of protein/lb.

You seriously have no idea how much this helps me man. You're right, I definitely needed to hear that and no worries, no offense taken. Thank you tons. I'll try my best to follow through on this and stay on track and report back here. I might look into that avatar nutrition, I've never heard of it before. I've never really thought about how hard my joints take it with this extra weight.

I have two last questions.

About adding chins, is it better to start with negatives or do assisted with a band? I don't have access to a lat pull down.

About the lower impact viking conditioning, which Greyskull ebook are you referring to? I can't find any that are say if they're lower impact.

First off, this is such a great thread, thank you for this so much. Second, I need your advice lsu777. My primary goal is to lose fat/aesthetics and I've run into some problems of losing fat (yes I know nutrition is #1, which I need to fix tbh), hitting secondary muscles and overtraining.

I started exercising 6 years ago with Insanity(lost fat, gained muscle and a weird enjoyment of high intensity cardio), lifting random internet routines with no knowledge of LP, reddit's recommended routine and hopped a lot basically. Lost weight from 240 to 175, then moved back home and back at 240lbs. I'm 5'10, 24 y/o looking better than before with more muscle but still no abs and moobs.

I have been following GSLP for about a month and a half and got my lifts up: bench 165, press 100, squat 185, hex bar deadlift 200. Then I switched to Metallicadpa's PPL because I wanted to hit lat delts and biceps more. After that first leg workout, I got wrecked because the next day, my torso was leaning to the right like scoliosis or something but after a day the lower back tightness and the leaning went away. It may be because of lack of stretching or the back squats + sldl + bridges, idk.

I was scared to lift for the rest of the last week and started this week again with GSLP and added in negative chins w/ press and some 2x 8-12 lat raises SS with 2x8-12 band facepulls, but it feels like my lat/lower back shoulder got messed up because I didn't have the energy to squat afterwards or maybe the leaning thing was coming back. It may have been too much volume still. If you have any input please let me know, I might go to a doctor to check this out.

Can you help me create a routine for fat loss/aesthetics and answer a few questions:

1. Should I ditch the accessory movements, including back exercises during lifting sessions and stick to the core four movements?

2. Should I do 3x a week or 4x a week lifting sessions? My lower body is naturally bulky and I'm trying to stop that.

3. Regarding a previous reply you gave to someone, if I only do the core movements during lifting sessions and VC#1, when should I implement the next fat loss layers you have mentioned? Like after week 2 add 360 challenge, and week 4 FM pushups/chins? (I felt weird not hitting my back during my first month of GSLP - I didn't do the FM because I saw it was for hypertrophy and seemed counter intuitive to fat loss)

4. How can I add in calisthenics strength/skill work as well? I really want to be able to do planches, handstands, levers, muscle ups, l-sits, and still enjoy lifting upper and lower body movements.

5. Should I just go back to a pure bodyweight training (plus rings and sandbag and sprints) until a certain point to go back to weights?

Thank you again for this amazing thread.